Sunday Morning, August 9, 2020- written for SCM @ CCF (SrG)

1 x 400- 200/200
1:00 rest

9 x 100 in 3 sets of 3-
1- drill/swim/drill/skulling by 25's @ 2:00
2- 25 swim/50 kick BIG NEGATIVE SPLIT (4 FAST UDK's)/25 swim @ 1:45
3- go 4 x 25 all kick FAST @ :40, but #3 is @ :25
1 round of 3 is free, 2nd round of 3 is NO FREE, last round of 3 is choice
Rotate 1 spot after every 3 x 100 if going 3 or 4 per lane, then check HR

2 rounds of:
4 x 175 as follows:
25/50/25/50/25
25's are always @ :40
50's are always @ 1:00
#1- go 25's kick FAST with boards (add up times for 75 total), the 50's are kick neg split @ back
#2- 25's are drill, 50's are swim FAST (add up times, should be FASTER than 3 x 25 addup kick)
3 x 150 swim desc 1-3 to something JUICY @ 2:20 (@ 2:40 in 2nd set)
1st round is free, 2nd round is primary stroke NO FREE

Finish up with...
24 x 25 kick in sets of 4, THE USUAL @ :45
Odd rounds of 4 are with boards, even rounds of 4 are all UDK

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