Friday Morning, June 8, 2018- TEAL Group @ OL (SCM)

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest

3 x 200 @ :15 rest as follows:
50 6 kicks switch free drill, 100 drill/swim by 25's in primary stroke NO FREE, 50 kick choice/breast by 25's with boards
Check HR, then everybody together....
4 sets of:
2 x 100- 25 swim free build br 3, 50 drill/swim by 25's NO FREE, 25 kick on back (UDK!) @ 2:00
1 x 150- swim/kick on back by 25's @ 3:00 in primary stroke (same stroke as 100's above)- get time & descend 1-4
1:00 rest after 4th round, check HR

4 sets of:
3 x "out & backs" swim/kick- swim out FAST, forward somersault, then kick back to wall- all done FAST @ :45 (adjust interval if necesary)
2 x 50 kick FAST IM order (by 25's) with boards @ 1:10
1 x 300 swim freestyle or backstroke- but same stroke for all four rounds- descend 1-4 to something juicy!
Check HR after each 300, regroup & start on the next top for the next round

If there is time...
Work on IM transition turns from mid-pool, change the order after every third turn.

100 easy before you get out. Do an excellent job in school today & be sure to wear your sunscreen this weekend. Get excited to race next weekend & have a great day!