Wednesday Afternoon, August 5, 2020- written for SCY @ CM (JrG)

1 x 400- 200 swim freestyle, 200 reverse IM drill

1:00 rest

12 x 75 in sets of 4 as follows:

1-2, drill/kick/drill by 25's, build the kick to FAST, all @ 1:20

3- 25 skulling (don't rush), 50 swim (same stroke as drill above) with FAST TURN/BO @ 1:30

4- all kick FAST for time on back: 50 choice, 25 kick free with arms toward ceiling, @ 1:30

Change strokes after every 4 x 75, check HR after #4, 8 & 12

Rotate 1 spot after #12

2 sets of:

9 x 25 as follows:

1-3 dolph kick on stomach as far as you can UDK, small FAST kicks off the wall @ :40

4-6, breast pull with free kick @ :35

7-8, swim breaststroke build to FAST, desc 1-2 @ :30

#9- kick FAST for time on back, 4 small FAST UDK's off the wall

Check HR after #9 & rotate 1 spot if 3 or 4 per lane

1:00 rest after #18

If 3 per lane, rotate 1 spot after each "longer swim"...

 9 x 50 in sets of 3-

1-2, swim/kick by 25's in primary stroke @ :55 desc 1-2

#3- swim free br3 @ :40 (#9 is @ :35!!)

1 x 350 swim free or back br3 5 @ 5:30, check HR

9 x 50 in sets of 3:

1-2, swim/kick by 25's in 4th best stroke @ :55, desc 1-2

#3- swim IM order by 25's @ :40

1 x 300 swim free or back br3 @ 5:00, check HR (should be FASTER per 50 than 350)

9 x 50 odds & evens as follows:

odds- kick on back @ :50, focus on 4 small FAST UDK's off each wall

evens- swim choice (if free, br3) @ :40

1 x 250 swim free or back br3, fastest time per 50 of the day

1:00 rest, check HR

Wear your mask all the way to the car, stay hydrated today and use your sunscreen if you have to be outside this afternoon. As always, be sure to keep up with your drylands, because "stronger OUT of the water means stronger IN the water." Have a great day!