Saturday Morning, August 22, 2020- written for SCM @ CCF (JrG)

1 x 400- 200/200

1:00 rest

18 x 25 drill @ :45, every 3rd 25 is FAST UDK @ (-:05) 1/2way on back or far flags on stomach

Check HR, rotate 1 spot

3 rounds of:

2 x 100 @ 1:50- 25 catchup free drill, 75 drill/swim/drill primary stroke

3* x 50- odds swim/kick in primary stroke desc @ :55, even 50's are always swim free br3 @ :45

*add 2 x 50 in each round

1:00 rest after 2nd round, check HR & rotate 1 spot

24 x 100 in sets of 8

1- 75 swim IM, 25 kick free on back FAST @ 1:45

2-5 in primary stroke @ 2:00:

odds- 25 swim @ 200 setup/50 drill/25 swim FAST

evens- 25 drill/50 swim FAST/25 drill

6- swim free br3 @ 1:20 (or @ 1:30)

7- all kick FAST, 2 x 50 @ :10 rest, all @ 2:00

Check HR

8- 75 drill/swim/drill, last 25 skulling

Check HR, rotate 1 spot

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