Sunday Morning, August 23, 2020- written for SCM @ CCF (SrG)

1 x 400- 200/200
1:00 rest

3 x 150 @ 2:45- 50 drill, 25 kick build, focus on 4 UDK's off each wall; #2 NO FREE
6 x 100 @ 1:40-
odds, 25 kick build to FAST, middle 50 choice drill, last 25 kick all FAST
evens- 25 swim build to FAST turn 50 swim neg split, last 25 kick free head out
Check HR, rotate 1 spot

6 rounds of:
1 x out & back @ :40, all FAST
2 x 50 kick on back desc 1-2 @ :55
3 x 25 kick with boards @ :40/:30/:20
2 x out & backs @ :40, all FAST
1 x 75 kick FAST for time (odd rounds IM, even round sin primary stroke kick)
Check HR after odd rounds, then 1:00 rest
After even rounds...
3 x 75 kick/swim/swim by 25's @ 1:20, desc 1-3 to all out JUICY
1 x 125 kick FAST for time (50 on back, 75 with boards)

Until the end, finish up with...
75's pull with choice equipment-
Odds @ 1:10
Evens, get :05 faster until you miss; who can make it @ :50? :45??!?

Wear your mask, stay well hydrated & do an outstanding job with your drylands. Have a great day!