Thursday Morning, July 19, 2018- TEAL @ One Loudoun (SCM)

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest

With boards, where noted:
3 x 100 @ 2:00- drill/swim/drill by 25's, last 25 kick on back build to FAST- focus on UDK's
4 x 25 kick FAST with boards @ :45- choice kick/breast kick by 25's
2 x 125 @ 2:30- 25 catchup free drill (BIG kick, keep head still), then 100 drill/swim by 25's in primary stroke NO FREE
4 x 25 kick FAST with boards @ :35- odds choice, evens are dolphin kick
4 x 75 @ 1:30- 25 swim build to FAST turn in primary stroke NO FREE, last 50 kick on back BIG negative split- focus on UDK's past the flags
4 x 25 kick FAST with boards @ :25- all free, all FAST
:30 extra rest to check HR, then everybody together...
18 x 50 in sets of 6:
1-2, drill/swim by 25's in 4th best stroke NO FREE @ 1:05
#3- kick on back neg split, UDK past flags @ 1:00
4-5, swim/kick by 25's in 4th best stroke build to a FAST turn @ 1:00
:20 extra rest, get boards...
#6- kick FAST for time with boards @ 1:00
NO rest between sets, check HR after #18
1:00 rest

With shnorkels, 3 sets of:
8 x 50 swim free @ :55- except #3, 5 & 7 @ :40 (@ :45 okay, but try  @ :40)
1 x 250 swim free- get time, desc 1-3 to something juicy!
1:00 rest between sets, check HR

With fins, until 7:50 a.m., finish up with...
25's fly as follows:
3 drill (various by round, Ross picks drill) @ :45
2 kick FAST (UDK to halfway!) @ :35
1 swim FAST fly @ :25!!
1:00 rest after even rounds to check HR, get your mind right...

100 easy drill before you get out to help with the lanelines. Thank Ross for the workout this morning, wear your sunscreen & drink your water today. This afternoon at Dulles South from 4:30-6:30, thank Ross for covering that one too. Have a great day!