Thursday Morning, August 13, 2020- DISTANCE, written for SCY @ CM

400- 200/200
1:00 rest
15 x 50 in sets of 3-
1-2, drill/kick by 25's @ 1:00, build the kick
#3- all kick @ :55, gets :05 faster each time through
Check HR after #15, then 1:00 rest

9 x 100 @ 1:25-
Odds, 75 swim IM, 25 kick on back
Evens- all kick with boards choice, make the interval
2 x 350 swim @ :20 rest-
1- IM, 75 of each stroke, last 50 kick- get time
2- swim free, find a good stroke on 1st 200, then build the last 150 to giddyup
Check HR, then 1:00 rest

12 x 100 in sets of 3 as follows:
1- swim neg split @ 1:15
2-3, swim #2 at Goal Pace, then :10 rest, then #3 is 75 swim at Goal Pace (get time), 25 drill
:20 rest after each round of 3, but not more than that.
After #12, same :20 rest before getting into...
3 x 350 @ :20 rest as follows:
1- swim IM as above, but faster
2- swim free for time, check HR, then
3- is all kick, 7 x 50 @ :10 rest, 1 FAST 1 easy
Check HR, then 1:00 rest

Finish up with...
2 x 800 pull with shnorkel & choice equipment @ :20 rest, desc the 5 x 150's in each 800 to something JUICY (last 50 is drill)
Check HR again & loosen up a bit before you get out.