Thursday Morning, August 20, 2020- written for SCM @ CCF (JrG)

1 x 400- 200/200
1:00 rest

3 sets of:
2 x 100- kick build/50 drill/kick FAST @ 2:00
2 x 50 swim/kick by 25's @ 1:00 desc 1-2
Go breast the first 2 rounds, choice on the 3rd round
Check HR & rotate 1 spot after 2nd round

9 x 150 desc 1-3's as follows:
1-3, back/breast/free by 50's @ 2:40
4-6, swim 100 free br3, 50 kick @ 2:40
7-9, all swim free br3 @ 2:20
Check HR & rotate 1 spot after #6

Until 5:55a, finish up with...
24 x 25 kick as follows:
"The usual" in sets of 4 @ :45, except #4 is @ :25
Focus on 4 small FAST UDK's off every wall!

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