Wednesday Morning, May 30, 2018- TEAL Group, LCM @ SW

1 x 600- 300 swim free, 300 reverse IM (NO FREE), each 100 is drill/kick/drill/swim by 25's
1:00 rest

4 x 150 @ :10 rest- 50 free drill/swim by 25's, then 50 NO FREE drill/swim, last 50 kick on back
Everybody together...
8 x 50-
odds- swim(build)/drill by 25's @ 1:00 (can be free for 2, last 2 NO FREE)
evens- kick on back build to FAST @ 1:10
1:00 rest. check HR

8 sets of:
3 x 50 swim IM order/free by 25's @ 1:05 (odd rounds) or :55 (even rounds)
1 x 100 swim/kick free by 50's- get time, desc 1-4's, @ 1:45 (Lane 1 @ 2:00 if needed)
No rest between sets.

Finish up with...
50's kick- split the lanes, 2 on back, 2 with boards desc 1-2; go 4 free, 4 fly; 4 free, 4 breast; etc...

If there is time,
3 x 300 swim free with shnorkels & buoys desc 1-3 @ 5:30

100 easyd rill before you get out to help with the lanelines. Do an excellent job in school today & get excited to race this weekend. Have a great day!