Friday Morning, August 21, 2020- written for SCY @ CM (SrG)

1 x 400- 200/200
1:00 rest

3 sets of:
2 x 75 @ 1:20- drill/kick/drill by 25's, build kick
1 x 100 kick (build)/50 swim FAST TURN-BO/kick (FAST) @ 1:40
No rest between sets, check HR after 3rd set, then rotate 1 spot

12 x 25 drill @ :40, except every 3rd 25 is FAST UDK @ :20

15 x 150 in sets of 3's-
1-3 swim/kick/swim by 50's in primary stroke @ 2:30, FAST TURN's & UDK's
4-6, swim free br3 @ 1:55, desc 1-3
7-9, swim 75 IM, 75 kick @ 2:30- focus on UDK's
10-12, swim free br3 @ 1:45
13-15, kick/swim/kick by 50's primary stroke @ 2:30
Check HR

RACE DAY!!