Saturday Morning, August 15, 2020- written for SC(M or Y), JrG @ CCF or CM

1 x 400- 200/200
1:00 rest

3 sets of:
1 x 150 drill/drill/kick by 25's, build kick to FAST, @ 2:40
1 x 100 drill/swim/drill/kick- kick 1/2 way on stomach (UDK), 1/2 on back, all FAST @ 1:40
No rest between sets, check HR after 3rd set & rotate 1 spot
1 round free, 1 round primary NO FREE, 1 round choice

3 sets of:
3 x 25 6ks back drill @ :40 (sit & spin back drill in 2nd set, choice drill in 3rd set)
1 x "out & back" @ :40- all UDK on STOMACH, forward ss @ midpool
No rest between sets, check HR after 3rd set & rotate 1 spot.

5 rounds of (2 rounds back, 2 rounds primary stroke, 1 round free):
3 x 75 @ 1:15- swim/kick/swim by 25's, middle 25 is on back, 4 small FAST UDK's
6 x 25 as follows:
1-2, @ 200 set up @ :40
3-4, swim 15 FAST, 10 drill @ :30
5-6, all FAST @ :10 rest
1 x 100 @ 2:00 kick- 25 easy/50 FAST/25 UDK on stomach
Check HR after each round,
2 rounds back, 2 rounds primary NO FREE, 1 round free
Check HR & rotate 1 spot after every 2 rounds

If there is time...
75's swim- go 3 @ 1:10 swim free or back desc 1-3, 1 swim IM @ 1:00

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