Sunday Morning, July 26, 2020- written for SCM @ CCF (SrG)

1 x 400- swim free/rev IM drill by 200's
1:00 rest

9 x 75 as follows (rotate 1 spot after every 3 x 75's):
1-3, drill/drill/skulling by 25's @ 1:30
4-6, drill/swim/kick by 25's @ 1:20 (build kick to FAST)
7-9, swim/kick/swim by 25's @ 1:10
Check HR

6 sets of:
1 x 100 swim (build to FAST TURN)/drill by 25's @ 1:45
2 x out & backs @ :40- all UDK, all FAST, forward ss at midpool
3 x 50 kick @ 1:05 (odd rounds) or :50 (even rounds), desc odd rounds to FAST
4 x 25 swim as follows:
odd rounds @ :35 at 200 set up, except #3 is all FAST @ :20
even rounds all FAST @ :45, except #3 is at 200 set up @ :25
Go 2 rounds free, 2 rounds primary stroke NO FREE, 2 rounds choice
After even rounds...
2 x 150 pull @ 2:30 desc 1-2, br 3/5/7 on #1, then 7/5/3 on #2
Rotate 1 spot after the pulling

Wear your mask all the way to the car, stay hydrated today and put on sunscreen. Have a great day!