Sunday Morning, July 1, 2018- TEAL @ Broadlands (LCM)

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling, by 25's
1:00 rest

4 x 100 @ 2:10- 25 catchup free drill, 25 choice drill NO FREE, 50 kick on back- build
6 x 50 @ 1:00- 25 swim in primary stroke NO FREE (build), 25 drill
3 x 150 @ :10 rest- 50 swim free br 3 (build to 25M, then dps), 50 breast (25 2k1p drill, 25 swim build to FAST turn), 50 drill/swim by 25's on 4th best stroke NO FREE
:30 rest, check HR, then everybody together...

15 x 50 in sets of 3 as follows:
1- swim free br 3 @ :40
2&3- swim/kick by 25's in primary stroke NO FREE (odd rounds @ :55- make interval; even rounds @ 1:10 desc 1-2 to something juicy!)
1:00 rest, check HR

16 x 200 in sets of 4 as follows-
1- swim free br 3, except 3rd 50 is br 5 with BIG kick
2- swim free br 3, except 3rd 50 is kick on back (UDK past flags)
3- swim free except 3rd 50 is swim NO FREE (should be primary stroke to get ready for #4), build
4- swim 100 free, then 100 swim/kick by 50's in primary stroke NO FREE; get time & descend 1-4
1:00 rest, check HR

With fins, finish up with...
12 x 150 swim desc 1-3 to something all out smoking FAST @ 3:00 (last 3 are kick)

100 easy drill before you help with the lanelines. Drink plenty of water today and wear your sunscreen if you have to be outside today. Tomorrow morning right here EARLY to help set up. Have a great day!