Thursday Afternoon, July 5, 2018- TEAL @ Dulles South (SCY)

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (UDK)
1:00 rest

3 sets of:
3 x 75 @ 1:20- 25 kick with boards, 50 choice drill
1 x 50 kick FAST with boards @ :50- get time, add up for 150 total
No rest between sets; go 1 set free, 1 set primary NO FREE, 1 set choice
Check HR, then 100 easy drill/skulling by 25's
1:00 rest
BROKEN 150 KICK with boards- 3 x 50 @ :10 rest, how close can you come to your 150 add-up time?
Check HR again

24 x 75 in sets of 6:
1-3, swim free br 3 @ 1:15- descend 1-3 to what you can; interval gets :05 FASTER by round
#4- always swim IM, on the same interval as the freestyle
#5- swim/kick/swim by 25's in primary stroke, all FAST, always @ 1:30
#6- kick FAST for time, 25 on back, 50 with boards
1:00 rest between sets, check HR

With fins, finish up with...
4 x 25 @ :45- the usual
1 x 50 swim FAST for time @ 1:00- target your best SCY time
Odd rounds free, even round primary stroke NO FREE

150 easy drill/choice before you get out. Drink lots of water tonight & get excited for RACE DAY tomorrow morning (EARLY!). Have a great day!