Thursday Morning, June 21, 2018- TEAL @ OL (SCM)

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

6 x 150-
odds- 100 drill/swim by 25's, last 50 kick on back (UDK past flags) @ 2:40
evens- 100 kick (50 on back, 50 with boards), 50 swim build/DPS by 25's @ 2:50
Check HR after #6, then...
1 x 300- 25 swim (build), 25 drill, 25 swim (build) FASTER, last 25 choice skulling )different skulling each 100)
1:00 rest, check HR again

4 sets of, all @ 2:00 (#4 @ 2:30):
1 x 100- 25 kick FAST with boards, 75 swim IM
1 x 100- 25 kick FAST on back, 25 kick FAST with boards, 50 swim choice neg split
1 x 100- 75 kick FAST (50 with boards, 25 on back), 25 choice drill
1 x 100- kick all FAST for time, get time & add up for 400 total
 (4th round this 100 is BROKEN, 25/50/25, all @ :10 rest)
No rest between sets, check HR after #16 & add up for 400 kick total.

MYSTERY SET- guess it, and you don't have to do it!
(today, it's a 350 FAST for time, 300 kick, 50 swim- trying to be FASTER than 400 kick time)
Check HR

Until 7:55, finish up with...
50's swim with shnorkels @ :55- 2 neg split free, every 3rd 50 is fly/free (give it a try!)

100 easy drill before you get out. Wear your sunscreen today and drink plenty of water. Tomorrow morning is back at Broadlands, EARLY (be on deck at 4:15 a.m. to help set up). Have a great day!