Monday Morning, August 3, 2020- written for SCM @ CCF (SrG)

1 x 400- 200/200
1:00 rest

16 x 50 in sets of 8-
All drill/kick by 25's @ 1:00- build the kick to FAST, except 3,5 & 7 are kick FAST/skulling by 25's @ 1:20
1-8 are free, 9-16 are NO FREE

5 rounds (rotate 1 spot after 2nd & 4th rounds):
3 x 150-
1- swim/drill by 25's in primary stroke (NO FREE) build the 25 swim to FAST, @ 2:45
2- 50 swim in primary stroke (same stroke as 1st 150) @ 200 GP to hand touch, then 100 swim free cruise @ 2:15
3- all kick, 50 on back smooth & strong, get time (4 UDK's), 50 w/boards FASTER, :10 rest, 50 all out FAST, all @ 3:15
7 x 50
odds- swim IM order by 25's (NO FREE) @ :55, except in even rounds go swim/kick primary
evens are swim free br3 @ :40
Rotate 1 spot after 2nd & 4th rounds

Wear your mask all the way to the care, use your sunscreen today, stay hydrated & do a great job with your drylands (they're IMPORTANT!. Have a great day!