Saturday Morning, August 1, 2020- written for SCM @ CCF (JrG)

1 x 400- 200 swim freestyle, 200 rev IM drill
1:00 rest

20 x 25 in sets of 5 (rotate after every 5):
1-2, @ :40, catchup free drill
#3 @ :25, all kick FAST, focus on 4 small FAST UDK's off the wall
4-5, choice drill in primary stroke NO FREE @ :40
Check HR

15 x 50 as follows:
1-2, kick on back desc 1-2 @ 1:10
3-4, swim kick desc 1-2 in primary stroke @ 1:00
#5: 2 x 25 all kick UDK as out&backs @ :30, these are FAST
Rotate after every 5 x 50. Check HR after #15

12 x 75 as follows:
1- swim IM @ 1:15
2- swim 25 in primary stroke (NO FREE), 50 kick focus on 4 small FAST UDK's
3- all kick @ 1:20 FAST for time
Rotate 1 spot after #6 & 12

9 x 50 swim 1 FAST 1 easy @ 1:00
3 free, 3 primary stroke, 3 choice

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