Sunday Morning, July 15, 2018- TEAL @ Broadlands (and some BLACK group, too)- LCM

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

With fins:
4 x 50 catchup free drill @ 1:00
4 x 50 choice drill NO FREE or BACK @ 1:00
6 x "out & backs" @ :45- swim (build to flip turn), then kick back FAST
Check HR & take off fins

15 x 50 kick- 2 on back descend @ 1:10, 1 with boards @ :50- keep track of avg time @ :50
Check HR, then 100 easy drill/skulling by 25's
1:00 rest
MYSTERY SET
"Mystery Set" is simply 1 x 50 kick all out FAST for time, but with a partner- race it up!
1:00 rest, check HR

3 sets of:
2 x 150 @ 3:15, drill-swim/kick (build to FAST)/drill-swim by 50's
2 x 100 swim/kick by 50's desc 1-2 to all out smoking FAST @ 2:00, get time for #2, add up
No rest between sets.
After 3rd set...
1 x 100 drill/choice by 25's
1:00 rest
1 x 50 swim free FAST for time from a dive
Get time, add to 3 x 100's swim/kick for 350 total
1:00 rest

MYSTERY SET
"Mystery Set" is 3 x 400 IM @ 7:30- #1 is drill/kick by 50's; #2 is drill/swim by 50's; #3 is swim FAST for time

SENIORS:
2 sets of:
150 drill/swim/drill by 50's
150 swim FAST for time
150 drill/swim/drill
BROKEN 150- 100/50 @ :10 rest
150 drill/swim/drill
BROKEN 150- 3 x 50 @ :10 rest, 1st 50 from a dive
1st set primary stroke, 2nd set free- if possible, 3rd set IM

With shnorkels, finish up with...
50's swim free, varying intervals. Go 3/1, then 2/1, then 1/1 until 10:50 a.m.

150 easy drill/skulling before you get out to help with the lanelines. Wear your sunscreen today, drnk plenty of water & get excited to race next weekend. Have a great day!