Thursday Afternoon, June 21, 2018- TEAL @ Dulles South (SCY)

1 x 600- 300 swim free, 200 drill/skull by 25's (primary stroke on drill), 100 kick choice
1:00 rest

3 sets of:
1 x 125 @ 2:15- 100 drill/swim (build), then last 25 kick build to FAST (focus on UDK)
1 x 75  @ 1:20- swim/kick/swim by 25's, descend 1-3
1 set in primary stroke, 1 set free, 1 set choice
Check HR after 3rd set.

3 sets of:
4 x 50 swim/kick on back by 25's @ :50- NO FREE (@ :55 if needed)
1 x 75 swim IM @ 1:10 (1:15)
1 x 125 swim free br 3 (mid 25 br 5) @ 1:30 (1:40)
1 x 300 swim freestyle br 3- get time, desc 1-3 to something juicy!
1:00 rest between sets, check HR

8 x 50 @ 1:00 in primary stroke (or 4th best, NO FREE for last 4)
odds- drill/swim DPS
evens- drill/swim to FAST TURN & BrOut/drill
Check HR, then put on fins

With fins, 4 rounds of:
3 x 50 swim desc 1-3 to something out smoking FAST @ 1:00- target 50 scy best time
1 x 50 @ 1:00 (same stroke) LUNGBUSTER/swim by 25's- can you be faster than your 3rd 50 above?
No rest between sets of 4 x 50
Take fins off after 4th round.

Until 6:30, finish up with...
75's swim @ 1:10 (or 1:15 if needed)
odds- 50 swim back, 25 breast
evens- 25 back, 50 swim breaststroke

 150 skulling/swim dps by 25's before you get out- but be out by 6:30 p.m., SHARP. Drink lots of water tonight & get your mind right for workout tomorrow morning at the big pool. Have a great day!