Wednesday Morning, August 12, 2020- written for SCM @ CCF (SrG)

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

If swimming this SCY, adjust intervals about :05 per 50...

6 x 125 @ :15 rest-
Odds- 75 drill/skulling/drill by 25's, last 50 kick neg split, focus on 4 FAST UDK's
Evens- 75 drill/swim/drill, build the swim to FAST turn, then 50 kick easy/FAST, fast back turn
Check HR, then 1:00 rest

3 sets of:
    2 times 3 x 25/3 x 50 as follows:
    3 x 25-
     1- 15m swim FAST/10m drill @ :35
     2- swim at 200 set up @ :25
     3- all swim FAST @ :35
    3 x 50-
     1&3, kick @ :50, focus on 4 small FAST UDK's
     #2- swim free @ :40- smooth & strong, build into turn & use legs on 2nd 25
After 2nd time through, finish each of the 3 rounds with...
1 x 150 swim/kick/swim by 50's, BIG negative split (same stroke as 25's above) @ 2:40
2 x 125 pull free with shnorkel (br 3/last 50 br5 if no shnorkel) @ 1:45 desc 1-2
Check HR after each round, then 1:00 rest

Finish up with...
5 x 300 as follows:
Odds- swim IM/kick primary stroke with boards/swim IM by 100's @ 5:00, desc these 300's 1-3
Evens- swim as 4 x 75 @ 1:10, free/primary stroke NO FREE/free by 25's- these can be straight 300's @ 4:00 if swimming inside (cooler water)
Check HR

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