Tuesday Morning, June 30, 2020- DISTANCE GROUP, written for SCY @ DS

1 x 400- swim free/rev IM drill/swim choice NO FREE, kick on back- by 100's
1:00 rest

3 rounds of (rotate one spot after each round if swimming three per lane):
3 x 75 @ 1:15- 25 kick on back build to FAST turn, 50 choice drill
1 x 125 @ 2:00- odd 25's swim (desc 1-3), even 25's are kick on back, focus on 4 FAST UDK's off each wall
Check HR after #9

3 sets of (rotate one spot after each round if swimming three per lane):
3 x 350 @ 5:00 (5:30- okay) as follows-
#1- 300 swim (desc 2 x 150's 1-2), last 50 kick FAST w/boards
#2- 150 swim/50 kick FAST with boards/150 swim FASTER
#3- 50 kick FAST with boards, 300 swim (desc 2 x 150's 1-2 to something juicy)
1 x 150 kick FAST for time with boards, except middle 50 is kick on back
1:00 rest between rounds, check HR & rotate one spot if swimming three per lane.

If there is time, finish up with...

50's kick odds (on back) & evens (with boards) as follows:
4 @ :55 FAST
4 @ :50 FAST again
4 @ :45 still FAST
:30 rest, check HR
4 @ :40 make interval- if missing @ :40, go swim/kick on back
1st round choice, 2nd round NO FREE; rotate one spot after the 1st round if swimming 3 per lane

Warmdown a bit before you get out. Be sure to wear your sunscreen today & drink plenty of water. Have a great day!