Tuesday, June 9, 2020- written for SCY/SCM

1 x 300- swim free/reverse IM drill/kick on back, by 100's
1:00 rest

All @ :10 rest unless noted...
4 x 50 catchup free drill/dolph kick on side by 25's
4 x 50 kick free head out (4 UDK's)/2 kicks 1 pull breast (feet UP, not knees DOWN to start kick)
4 x out & backs @ :20 rest- all UDK, all FAST (UDK on stomach on the way out, forward somersault @ midpool, get a breath if you need it, then UDK on your back on the way back)
8 x 25 breast pull with free kick, except #'s 3, 5 & 7 are all kick FAST on back
4 x 100 @ :20 rest-
25 breast swim- really put a good stroke on this, drive feet together at the end of each kick & get flat at the end of each stroke
75 kick IM order by 25's on back
1:00 rest, check HR

Until you have to get out...
1 x "out & back" @ :20 rest
2 x 25 drill, 2 dolph kicks 1 pull breaststroke, @ :10 rest
3 x 50 swim/kick by 25's desc 1-3 @ :10 rest
After 2 rounds, you can change strokes.

Warmdown a bit before you get out, finish up any schoolwork you have left & do a good job with it. Wear your sunscreen if you have to be outside today, and remember the DRYLAND SCHEDULE CHANGES TODAY! Check the club website for details (under "COVID-2020, be sure to sign in forst and look for that tab on the home page). Have a great day!