Wednesday Morning, June 6, 2018- TEAL (LCM @ Broadlands)

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

4 sets of:
2 x 50 drill/swim by 25's @ 1:10- same stroke for both
1 x 100 swim/kick on back by 50's (same stroke as 50's) @ 2:00- get time, desc 1-4
No rest between sets; after 4th set continue right into...
4 x 150 @ 3:00- 50 kick with boards build to FAST at 30M, hold for last 20M; 50 swim free (200 set up), last 50 is drill/swim by 25's in primary stroke NO FREE
1:00 rest, check HR

LONG SWIM- 
2 times through (focus on using kick & UDK's effectively throughout):
200- 50 swim fly (build), 100 swim free neg split, 50 kick on back build (30)/FAST (20)
200- as above, except 1st 50 swim is backstroke
200- as above, except 1st 50 swim is breaststroke
400 swim freestyle- get time from handtouch, 2nd set is FAST
Check HR after 2nd time stroke (straight 2000)
1:00 rest

With fins from midpool:
"Reverse out & backs" @ 1:00- 25 swim fly to FAST turn & breakout, then 25 kick FAST on back
Go 3 fly, 3 no fly, 3 fly, 3 choice (same stroke)
1:00 rest, check HR & take fins off.

With kickboards, finish up with:
Traditional "out & backs" @ :50
3 free/breast (forward ss @ midpool);
3 free/dolph (backwards ss @ midpool)
3 breast/choice (forward ss @ midpool)
Check HR

Go 50 easy/help with lanelines/50 running start back to the other end.

Do an excellent job in school today- don't get lazy or disinterested just because you have 6 days left. Wear your sunscreen & drink lots of water if you have to be outside today. I'll be at UVA for the EZ Select Camp for the rest of the week, I'll miss being on deck with everybody- do a good job with the workouts (posted ahead of time if you want to see them). Have a great day!