Tuesday Morning, June 26, 2018- TEAL @ Broadlands (LCM)

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


3 x 150 @ 3:00- 50 catchup free drill, choice drill in primary stroke, kick (build to 25m)
5 x 50 @ 1:00- 25 swim (build), 25 drill- same stroke for entire 50
4 x 100 @ 2:10, swim/kick by 50's desc 1-3 to what you can, then #4 is swim build/skulling by 50's
1:00 rest, check HR

2 sets of:
3 x 50 swim desc 1-3 to FFT @ 1:10
1 x 200 100 swim choice, 100 drill/skulling by 25's
3 x 50 desc 1-2/3 @ 1:10
1 x 200- as above
3 x 50 swim all out FAST @ 1:10
1 x 200- as above
3 x 50 swim all out FAST @ :15 rest
1 x 450- 50 swim 50 drill; 100 swim 50 drill; 150 swim 50 drill
1:00 rest between sets, check HR

Finish up with fins:
150's swim desc 1-3's @ 3:20

100 easy drill before you get out to help with the lanelines. Wear your sunscreen today and do an excellent job at drylands. Tomorrow morning back at OL. Have a great day!