Saturday Morning, August 8, 2020- written for SC at either CCF or CM (JrG)

1 x 400-200 swim freestyle, 200 reverse IM drill

1:00 rest

6 x 75 @ 1:25- odds are 50 2k 1 pull breast drill (get flat at the end of each stroke), 25 choice kick FAST, focus on 4 small FAST UDK's off each wall; evens are swim back/breast/free by 25's desc 1-3

Check HR, then 1:00 rest, rotate 1 spot if going 3 or 4 per lane

6 sets of:

3 x 50 swim- odds are IM order by 25's @ :55 (#1 is fly/back then back/breast @ #3), #2 swim free @ :45

1 x 75 kick FAST for time on back @ 1:30 (go 50 kick free, 25 choice)- focus on 4 small FAST UDK's!

No rest between sets, except check HR & take :30 to rotate 1 spot after 2nd & 4th rounds

Finish up with as many rounds as possible ("AMRAP")...

1 x 75 swim freestyle br3 @ 1:00 (@ 1:10, okay)

1 x 50 swim/kick by 25's in primary stroke @ :50

1 x 50 all kick FAST @ :50

After even rounds, go 1 x 150 swim free or back desc the 3 x 50 1-3 to something juicy! All @ 2:30

Rotate 1 spot after every 3rd round (take :30 sec to rotate)

Wear your mask all the way to the car, stay well hydrated today & be sure to do an excellent job with your drylands! STAY :10 APART ON YOUR WAY OUT OF THE BUILDING. Have a great day!