Wednesday Morning, June 24, 2020- DISTANCE GROUP, written for SCY (if going SCM, go @ :10 rest)

1 x 400- swim free/rev IM drill/swim choice/kick on back, by 100's
1:00 rest

8 x 25 UDK @ :45- focus on 4 small fast UDK's off each wall, get a breath & get back to UDK's
3 sets of:
1 x 75 @ 1:20- 25 kick build, 25 drill, 25 kick FAST- focus on 4 UDK's off every wall
1 x 100- 25 kick FAST, 75 drill/skulling/drill by 25's, all @ 1:45
No extra rest between rounds; after 3rd round, finish up with...
1 x 125- odd 25's are kick FAST, even 25's are choice drilling
3 x 50 kick @ :10 rest, desc 1-3 to what you can
Check HR, then 1:00 rest.

3 sets of:
6 x 25 kick, odds are 15/10 @ :35, evens are all FAST @ :25
2 x 75 @ 1:15- 25 swim build to FAST turn, 50 kick on back, focus on 4 UDK's & desc 1-2
3 x 100 @ 1:30- 25 swim build to FAST turn NO FREE, 50 swim free (@ 200 setup), last 25 kick on back- go as far as you can off the wall with your SMALL FAST UDK's
1 x 450* swim free br3- desc the 150's 1-3 to what you can
*in 2nd round, it's a 600 swim, desc 200's 1-3
*in 3rd round, it's a 750 swim, desc thr 250's 1-3 to something juicy

Finish up with as many rounds as possible of...
3 x 50 kick @ :50- focus on FAST TURNS & 4 SMALL FAST UDK's, desc 1-3
1 x 75 swim free br3 @ :50
:30 rest after every 3rd round, check HR. Be sure to mix up the kick on the 50's

Warmdown before you get out. Offer to help around the house today & be sure to wear your sunscreen if you have to be outside. Have a great day!