Wednesday Morning, September 9, 2020- written for SCY @ the D (SrG, JrG PM & CoGr)

1 x 600- 300 swim free, 200 reverse IM drill, 100 kick on back
1:00 rest

3 x 200 @ 3:30- 150 drill/swim by 25's, last 50 kick on back desc 1-3, focus on 4 UDK's
15 x 50 @ 1:00 (odds @ :55 for SrG & CoGr)-
odds- swim (build to FAST TURN)/kick- go UDK as far as you can off the turn, desc 1-8
evens- drill/kick by 25's
Check HR, rotate one spot after #15
1:00 rest

5 rounds of:
2 x out & backs, all fast @ :45/:25
1 x 150 swim neg split free br3 (can be back, 5th round is IM, no free) @ 2:00 (1:50 CoGr, 2:10JrS)
8 x 25 kick as follows:
1-4 with boards @ :45 (15/10)/:25 (all FAST)
5-6 on back @ :30, desc 1-2 to FAST (focus on 4 small FAST UDK's)
7-8, with boards, as above
1 x 100 @ 1:10 swim free (JrS @ 1:20)- add 1 x 100 on this interval in odd rounds)
Check HR, rotate 1 spot
1;00 rest after each round

Finish up with...
4 x 75 pull free br 3/5/3 by 25's @ 1:10, #4 is @ 1:00
4 x 75 pull free br 3/5/3 by 25's @ 1:05, #4 is @ :55
4 x 75 pull free br 3/5/3 by 25's @ 1:00, #4 is @ :50
Check HR...
1 x 150 drill/skulling by 25's
Check HR again before you get out.

Do an excellent job with school today, stay well hydrated & work hard on your drylands. Have a great day!