Friday Morning, July 31, 2020- written for SCY @ CM (SrG)

1 x 400- 200 swim free, 200 reverse IM drill
1:00 rest

9 x 50 @ 1:00- 2 drill/kick (build), 1 all kick, get time & desc 1-3 to something juicy!

4 sets of:
3 x 75 swim @ :55 (or @ 1:00), odds choice, #2 is swim IM
1 x 125 all kick @ 2:15 (or @ 1:00), desc 1-2
Focus on UDK's & rotate 1 spot after 2nd set. Then...

4 sets of:
3 x 75 kick @ 1:05 (or @ 1:15), #2 is IM; focus on 4 small FAST UDK's off each wall
1 x 225 swim @ 3:00 (or @ 3:20), desc 1-2
Hold a good stroke together through the 225, and rotate 1 spot after the 2nd set. Then...

15 x 50 kick @ 1:00, 1 FAST 1 easy; who can average under :35 for the FAST 50's? Under :38?

From a dive, finish up with...
1 x 175 RACE, who can be faster than last week's 175?!?

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