Monday Morning, July 6, 2020- written for SCM @ CCF (SrG)

1 x 400- 200 swim freestyle, 200 reverse IM drill
1:00 rest

3 sets of:
3 x 75 drill/kick/drill by 25's @ 1:20- build the kick to FAST, focus on 4 FAST UDK's
3 x 25 kick FAST @ :45/:25/:45 by 25's
1 x 100 swim/kick by 50's, get time & desc 1-3 to something JUICY
Rotate one spot after each round, no more than 1:00 rest between rounds. Check HR after 3rd round

3 rounds of:
9 x 50- 2 kick @ :50, 1 swim @ :40
1 x 150 kick FAST for time, get time & check HR, then rotate one spot
No more than 1:00 rest after each round (that means 1:00 to rotate to your next spot, so be deliberate)

MYSTERY SET...

Until 6:00a, finish up with...
150-  swim free (or back) @ 2:10
150- 100 swim IM, 50 kick on back (4 FAST UDK's @ 2:30
150- 50 swim in primary stroke (NO FREE) with FAST TURN/BO @ 2:40
150 kick as follows: BROKEN, 3 x 50, 75/50/25, or 25/50/75, all @ :10 rest

Make sure you have everything on your way out. Wear your mask all the way to the car, and if you have to be outside today, wear your sunscreen. Get excited for a big week this week. Have a great day!