Thursday Morning, July 2, 2020- DISTANCE GROUP (written for SCY @ the D)

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

4 x 50 @ 1:00- body position kick/skulling by 25's
6 x 75 @ 1:20- 25 choice kick (build), 50 free drill
3 x 150 @ 2:40- kick/drill/kick by 50's, desc the 50's kick in each 150; 4 FAST UDK's off each wall
Check HR, rotate one spot if swimming 3 per lane.

3 sets of (1st set pull, 2nd set swim, 3rd set choice):
3 x 150 @ 2:00- swim free br3, count strokes & hold that # while getting faster; in 2nd set, build kick by 50's (200 set up on 1st 50, then add kick); get time for #3
1 x 175 @ 2:30- trying to go time from last 150 above
6 x 75 @ 1:15- 25 swim at 200 set up to hand touch, last 50 swim at Goal Pace (pick a pace, stick with it)
3 x 250 @ 3:30 (3:40, if needed)- odd 50's swim IM order by 25's, even 50's are kick easy/FAST by 25's, focus on 4 FAST UDK's; get time & desc 1-3
1 x 200 IM- 50 swim IM order, 25 kick UDK on stomach (so, 50 fly, 25 UDK, 50 back, 25 UDK, 50 breast)- get time & desc 1-3
1:00 rest between rounds, rotate one spot if swimming 3 per lane.

Until 7a, finish up with...
50's kick @ :55-
1 FAST 1 easy
2 FAST 1 easy
3 FAST 1 easy
2 FAST 1 easy
100 kick FAST for time
Focus on 4 FAST UDK's off each wall
Change kick by round

Wear your mask all the way to your car, be sure to wear your sunscreen today. REMEMBER, no workout on Sunday Morning for this weekend ONLY (July 5). Have a great day!