Wednesday Afternoon, August 19, 2020- written for SCY @ CM (JrG)

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

3 sets of:
3 x 25 drill @ :40
1 x 100- 25 kick (build), 50 swim with FAST TURN/BO, last 25 skulling, @ 2:00
1 x 50 kick FAST, desc 1-3 @ 1:00
Check HR after 2nd round & rotate 1 spot

AMRAP... (at least 4 rounds)
1 x 150 swim free br3, STRONG neg split @ 2:10 (can be backstroke)
3 x 50 swim in primary stroke desc 1-3 @ :50
1 x 100 swim free br3 @ 1:10
1 x 50 drill in primary stroke @ :50
3 x 50 swim in primary stroke at 200 Goal Pace @ 1:00
Check HR after last 50, then rotate 1 spot

At 2:15p...
24 x 25 kick, "the usual" in sets of 4, all @ :40- focus on 4 small FAST UDK's off each wall

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