Thursday Morning, July 12, 2018- TEAL @ Broadlands (LCM- with some from BLACK group)

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

With fins,
Breaststroke drilling with fins- in sets of 6
Take fins off...
1 x 400- drill/kick/drill/swim by 50's- 200 breaststroke, 200 primary stroke; build the kick to FAST, the swim is FAD- build to FAST
1:00 rest

6 sets of:
3 x 50 drill @ 1:05- except #2 is swim free br 3 @ :40
2 x 100 swim free br 3 @ 1:30- except swim/kick by 50's free in even rounds @ 1:45
1 x 50 FAD, kick FAST on back @ 1:05- except swim primary stroke NO FREE (FAD)
After even rounds...
1 x 300 swim free with shnorkels, desc 1-3 to all out JUICY!
1:00 rest after even rounds, check HR

BLACK Group-
Go 6 sets of:
3 x 100 swim freestyle swim br 3 @ 1:15 (or @ 1:20 if necessary)
1* x 50 swim FAST for time in primary stroke NO FREE- target 1st 50 split of 100 Goal Time
1:00 rest between rounds, check HR
After even rounds....
1 x 300 swim free with shnorkel, get time & descend 1-3 to something JUICY!

With fins, finish up with...
24 x 25 @ :45- the usual, in sets of 4

150 easy drill/skulling by 25's before you get out. Wear your sunscreen today and drink plenty of water. Tomorrow morning we're here again, same time for RACE DAY! Have a great day!