Friday Morning, June 1, 2018- TEAL @ One Loudoun (SCM)

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back by 25's
1:00 rest

4 x 100 @ 1:50- 25 sit & spin backstroke drill, 50 swim backstroke (focus on hip rotation & keeping head flat), last 25 choice drill NO BACKSTROKE
4 x 100 @ 1:50- 25 kick on back build to FAST turn, 25 catchup free drill, 50 choice drill fly or breaststroke (NO FREE OR BACKSTROKE)
4 x 100 @ 1:30 (or 1:40 for Lane 1&2)- 25 fly pull with free kick, 50 swim free neg split, 25 swim breaststroke- focus on UDK's here
1:00 rest, check HR

3 sets of:
3 x 50 @ :55* (@ 1:05* Lanes 1&2) swim IM order/free by 25's- fly/free, back/free, breast/free
1 x 75 @ 1:10 (1:20) swim IM- focus on UDK & tempo/kick
3 x 50 @ :55* (1:05*) swim/kick with boards (alternate, so #2 is kick/swim)
1 x 200- get time, desc 1-3, swim 25 fly, 100 strong free, 75 IM kick with boards
:30 rest between sets to check HR, regroup
*in 3rd set, 50's are :05 faster
After 3rd set, get right into...
3 x 250 (or 150's Lanes 1&2) swim backstroke @4:00 descend 1-3 to something juicy!
Check HR, move back to the starting end.

Finish up with... 50's kick as follows:
-always go 3 on back, then 3 with boards
- always go fly/free, breast/free, free/free
1st round @ 1:05;
2nd round @ 1:00;
3rd round @ :55
How low can you go???

100 easy drill before you get out, collect all your goodies before you go. Do an excellent job in school today and get excited to race this weekend. Regular workout on Sunday at Broadlands- we'll hand out the Swimmer of the Week kickboard for the first time. Have a great day!