Wednesday Morning, August 19, 2020- written for SCM @ CCF (SrG)

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

3 rounds of:
3 x 25 @ :40- drill in primary stroke
1 x 100 @ 2:00- 25 kick (build, focus on 4 UDK's), 50 swim with FAST TURN/BO, 25 skull
3rd round can be choice
Check HR after 3rd round, rotate 1 spot

1 x 300- 75 swim, 25 drill; desc 3 x 25 in each 75, focus on turns
1:00 rest, check HR, then...

AMRAP:
1 x 250 swim free- 150 cruise, 100 strong, @ 3:20 (@ 3:40, okay)
5 x 50-
1-2, swim/kick, build into turn @ :55 (@ :50 in even rounds)
#3- swim at 200 GP @ :45
#4- swim/kick @ :55 (@ :50 in even rounds)
#5- swim at 200 GP
Check HR after each round