Thursday Morning, July 16, 2020- written as additional SrG workout (SCM)

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

Go @ :10-:15 rest if no clock....

8 x 75 @ 1:20- odds drill, evens kick on back (4 UDK's!) desc the kick 1-4
5 x 100 @ 1:40- odds kick on back (2nd 50 with boards, okay), desc 1-3; evens are drill (3rd 25 skull)

Check HR, then go as many rounds as possible...

3 x 75 pull free br 3 @ 1:10 desc 1-3 (even rounds @ 1:00, make interval)
1 x 125 pull build tempo on odd 25's, even 25's smooth & strong, hold stroke count
:20 rest
1 x 200 IM swim- last 50 is kick free on back in 1st round; 2nd round the 50 kick is 3rd 50 (breaststroke), 3rd round the kick is 2nd 50 (backstroke), 4th round the kick is the 1st 50 of the IM (fly)
Check HR
If swimming inside (cooler water), go a 450 pull free after even rounds, desc 1-4 to something JUICY!

Warmdown some 25's kick FAST breakouts (odds) and skulling (evens)

Wear your mask today (and your sunscreen), have a great day!