Saturday Morning, July 11, 2020- written for SCY @ CM (JrG)

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

2 x 300 @ 5:30-
1- 50 drill, 25 swim, 25 kick
2- 25 drill, 50 swim FAST TURN/BO, 25 choice (drill/skulling/kick)
Check HR & rotate 1 spot
1:00 rest

15 x 50-
5 kick @ 1:05, choice/FAST by 25's, focus on 4 SMALL FAST UDK's
10- swim odds IM order, evens swim/kick free by 25's @ :55
Check HR, rotate 1 spot

15 x 50-
10 kick @ 1:00- odds IM order by 25's, evens are primary stroke kick, focus on 4 SMALL FAST UDK's
5 swim free FAST TURNS/BO @ :50
Check HR, rotate 1 spot

15 x 50 @ :55- odds swim/kick in primary stroke with FAST TURN/BO; evens kick on back- all FAST
Check HR, rotate 1 spot 

6 x 75 @ 1:20-
odds, swim IM (NO FREE)
evens- kick FAST for time, target your 100 Free best time or FASTER
Check HR & rotate 1 spot

Until it's time to get out, finish up with:
25 as follows-
odds @ :45, swim 15 yards FAST, 10 yards drill
evens- all kick FAST on back, 4 small FAST UDK's off the wall

Take everything with you when you leave, wear your mask all the way to the car- NO EXCEPTIONS. Use your sunscreen if you have to be outside today. Have a great day!