Friday Morning, August 7, 2020- written for SCY @ CM (SrG)

 1 x 400- 200 swim freestyle, 200 reverse IM drill

1:00 rest

8 x 25 breast pull with free kick @ :35

4 sets of:

2 x 50 swim/kick breaststroke @ :55, desc 1-2

1 x 75 swim freestyle br3 @ :55

No rest between sets, check HR after 4th round, rotate 1 spot if going 3 per lane

4 sets of:

2 x 50 swim free br3 @ :40 (@ :45, okay)

1 x 75 swim IM fly/back/breast by 25's) @ 1:00 (@ 1:10, okay)

No rest between sets, check HR after 4th round & rotate 1 spot if going 3 per lane

1:00 rest, get ready for RACE DAY!!!!!

RACE DAY #2-

3 x BROKEN 100's IM from a dive in heats (went @ 4:00, 1 group every 2:00)

75 swim IM (fly/back/breast by 25's), :10 rest, last 25 is kick free on back, GET TIME and add up for 300 total

1 x 300 IM swim for time FAD (75 of each stroke) the goal is to be FASTER than your 3 x 100 addup

Wear your mask all the way to the car, stay well hydrated today & do an excellent job with your drylands. Tomorrow morning is down at the D for everybody, 8-10a. Have a great day!