Wednesday Morning, July 29, 2020- written for SCY

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

4 x 125 @ 2:10- 25 "TOMBSTONE KICK" with boards, 100 drill/swim by 25's- build swim
Check HR

4 x 75-
1-3, drill/drill/swim by 25's @ 1:15
#4- 25 kick with boards build, 50 kick on back FAST (focus on 4 UDK's) @ 1:15
6 x 25 kick with boards, odds @ :40 (15/10), evens @ :20 all FAST

4 x 75-
1-2, drill/swim/drill by 25's @ 1:15
3-4, as above but @ 1:10
6 x 25 kick with boards as above, NO FREE

4 x 75-
1- swim/drill/swim @ 1:15
2-4, as above but @ 1:05
6 x 25 kick with boards as above, except @ :45 & :15, odds & evens
Check HR, then...

3 x 200 kick as follows:
1- 50 kick FAST/25 easy/50 kick FAST/25 easy/50 kick FAST, all @ 4:30 (on back or w/bds)
2- 4 x 50 kick FAST with boards @ :10 rest, all @ 4:30
3- kick FAST for time with boards
Check HR, then 1:00 rest

Pulling...
3 sets of:
3 x 50 pull free br3 @ :45/1 x 75 pull free @ :55
3 x 50 pull free br3 @ :45/1 x 75 pull free @ :50
3 x 50 pull free br3 @ :45/1 x 75 pull free @ :45
3 x 50 pull free br3 @ :45/1 x 450 pull- get time & desc 1-3 to something JUICY (target 500 Fr GT)
2nd round is with shnorkel
1:00 rest between sets, check HR


If there is time, finish up with...
25's "over/under" @ :40, change strokes in sets of 6

Wear your mask all the way to the car, stay hydrated today & do an excellent job with your drylands. Have a great day!