Tuesday Afternoon, June 19, 2018- TEAL @ DS (SCY)

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

With fins,
9 x 75 breast pull with 2 dolph kick (and FLIP TURNS) desc1-3's @ 1:20
7 x 25 breast pull with free kick @ :40
:30 rest, check HR & take off fins; then...
1 x 300- 25 breast kick on back (build), 50 2 kicks 1 pull breast drill, 25 swim breast build, FROM A DIVE
1:00 rest

4 sets of:
2 x 25 sit & spin back drill @ :40
1 x 50 choice back drill, but swim with a FAST TURN & BREAKOUT, @ 1:00
No rest between sets, check HR after 4th set
:30 rest, then...
18 x 50 in sets of 3 as follows:
1-2, swim back/breast by 25's @ :55, desc 1-2 to what you can
#3- swim free br 3 @ :35
Check HR after #18

With boards, finish up with...
1 x 25 kick FAST wiht boards @ :40
1 x 50 kick on back neg split @1:00
2 x 25 kick FAST with boards @ :10 rest (add all 3 x 25's together for 75 total)
1 x 50 kick on back neg split @ 1:00
1 x 75 kick FAST for time with boards- how close can you come to your 75 add-up? @ 2:00 (will be BROKEN every 3rd round

After 6 rounds of the kick, if there is time...
Work on starts & 15M breakouts

100 easy drill before you get out. Do an excellent job with drylands tonight and get excited for the LONG SWIM tomorrow morning. Have a great day!