Friday, July 7, 2017- LCM @ Broadlands, Black & Teal

1 x 800- 100 drill/swim, 100 kick choice, focus on UDK's (Teal go a 600)
1:00 rest

Black Group: warmup as you need to (can be Meet Warmup or do the Teal warmup), then...

4 sets of:
1 x 25 @ :40, FAST breakout, then drill to midpool
1 x 50  swim/kick by 25's @ 1:00, swim in, FAST TURN & BREAKOUT, then drill back to midpool
1 x 25 swim build to FAST finish @ :40
No rest between sets, check HR after 4th set. Change strokes after the 2nd set.

Jackson:
6 sets of (can change it up after 3 rounds if you'd like):
1 x 150 swim free br 3 descend the 3 x 50 to what you can
:20 rest
3 x 50 swim free at 400 pace @ :45
100 easy drill after even rounds

Teal:
 After your 600, get right into...
4 x 150 @ :20 rest, 50 choice freestyle drill, then 100 in primary stroke drill/swim (build)/kick (build)/skulling by 25's;
Everybody together, go the above "4 sets of" that the Black Group did, then we'll race!

Warmdown1 x 300 easy drill/choice by 50's

Stay hydrated this weekend and wear your sunscreen if you have to be outside. Our Sunday workout schedule is online (Black & Teal here, Orange at the Community Pool- all regular time). Have a great day!