Wednesday Afternoon, August 12, 2020- written for SCY @ CM (JrG)

1 x 400- 200 swim freestyle/200 reverse IM drill
1:00 rest

6 x 125 @ 2:30-
1-4, go 100 drill/swim by 25's, then last 25 is skulling (1-2 are free, 3-4 are primary stroke NO FREE)
5-6 all kick on back desc 1-2, focus on 4 FAST UDK's off each wall
1:00 rest, check HR & rotate 1 spot

3 times through...
     2 x {3 x 25/3 x 50 as follows:
            3 x 25 swim, 1 @ :35 (15/10), #2 at 200 setup @ :25, 3 all swim FAST @ :35
            3 x 50: 1&3 are kick @ :50, #2 is swim free br3 @ :40
After two rounds of the 3 x 25/3 x 50, get into...
3 x 75 swim free br 3 @ 1:00 (in the 2nd round, these are swim IM desc 1-3 to FAST @ 1:15, and in the 3rd round, these are all kick @ 1:30, desc to something JUICY! 

If there is time at the end...
1 x 50 RACE from a dive

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