Friday Morning, August 28, 2020- written for SCY @ CM (SrG)

1 x 400- 200/200
1:00 rest

4 sets of 6 x 25 as follows:
1-2, drill @ :40
3- kick @ :40, 15 FAST 10 easy
4- kick all FAST (UDK) @ :20
5- kick all UDK as far as you can, check HR, @ :30
6- easy skulling @ :40
Rotate one spot after last round

3 times through:
3 x 50 swim/kick by 25's @ :55, desc 1-3 to what you can, primary stroke
1 x 150- 100 swim, 50 kick, desc 1-3 & get time on #3
:30 rest between sets, check HR

6 rounds of:
3 x 100 @ 1:40
1 x 150 swim free br3 @...
1 x 75 kick FAST for time with boards (goal is 100Y free goal time)
Check HR, 1:00 rest between rounds
On rounds 1-2, the 3 x 100 are swim 50 @ 1st 50 split of 100 GT in primary stroke, 50 drill
Rounds 3-4, the 3 x 100 are 50 drill/swim by 25's, then 50 swim at 2nd 50 split @ 100Y GT primary
Rounds 5-6, the 3 x 100 are 25 drill, 50 swim at 200Y GP, then last 25 catch up free drill BIG KICK

If there is time, finish up with...
15 x 25 @ :10 rest, 2 drill, 1 skulling

Wear your mask all the way to the car, stay well hydrated & do an excellent job with your drylands today. Get excited for RACE DAY tomorrow morning at the D. Have a great day!