Friday Morning, July 6, 2018- TEAL @ Broadlands (LCM)

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

4 x 200 @ 3:45- drill/swim (dps)/drill/swim (build) by 50's- go to a hand touch at the 150 & get your time for the last 50; odd 200's are free, evens are primary stroke NO FREE
1 x 300- in primary stroke, go FAST turns & breakouts at the far end, FAST finishes at the shallow end
1:00 rest, check HR

7 x 100 as follows-
odds- swim free/choice by 50's @ 2:30
evens- all swim FAST, go 2 x 50 @ 1:00 in primary stroke NO FREE, get times for each 50 & keep track of average
7 x 100 as follows-
odds- as above, @ 2:30
evens- all swim FAST in primary stroke NO FREE; go 2 x 50 swim @ :10 rest, see how close you can get to your average from the first set
150 easy drill/skulling by 25's
1:00 rest, check HR

From the far end, from a running start (go :10 apart), 50's swim FAST

150 easy drill/choice by 25's before you get  out. Wear your sunscreen this weekend & drink plenty of water. Don't forget, we have drylands on Saturday- do a great job. See everybody here on Sunday Morning, have a great day!