Sunday Morning, July 8, 2018- TEAL @ Broadlands (LCM)

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

3 sets of:
1 x 150 @ 2:45- 50 ra2 la2 free drill (steady head position, big kick), 100 drill/kick on back by 50's in primary stroke
1 x 100 @ 2:00- 50 swim free br 3/5 by 50's, 50 swim (build)/drill in primary stroke by 25's NO FREE
No rest between sets, check HR after 3rd set. Then, get right into...
1 x 300- 50 skulling/drill in primary stroke by 25's, 50 swim FAST (FAD) in primary stroke/kick FAST on back by 25's
1:00 rest, check HR again

3 sets of:
4 x 50 swim at 200 (set up/Goal Pace/FAST by round) in primary stroke @ 1:10
1 x 150 drill (hand touch-EB clock)/kick FAST/drill-skulling (25's) by 50's
1:00 rest between rounds, check HR

1 x 200 swim free with shnorkel & choice toys (change toys by 200's if you'd like- all with shnorkel), desc the 200's 1-3 to FAST, get time for last 200
1:00 rest, check HR

Untill 10:50 a.m., finish up with...
3 x out & backs kick with boards @ :45- all FAST, to the ladder (ss @ the ladder)
2 x out & backs swim/kick (different stroke by round) to the SCY cutout @ :50
1 x 100 kick FAST for time- different by round, check HR after each 100.
:30 rest after the 100 kick, then...
MYSTERY SET
1:00 rest between sets, check HR

150 easy drill/skulling by 25's before you get out to help with the lanelines. Check the schedule for the changes this week (it's a LATE week for us), and be sure to wear your sunscreen & drink plenty of water each day. Have a great day!