Tuesday Afternoon, July 3, 2018- TEAL @ Dulles South (SCY)

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest

8 x 50 @ 1:00- 3 drill/swim (dps), 1 swim (build to FAST turn)/drill- by 25's; 4 free, 4 primary NO FREE
Split the lane so half starts at the turn end, half starts from the start end- go to the middle for "out & backs"(all kick, all with boards) as follows:
3 x out & backs kick with boards @ :50/1 x 50 kick FAST for time (FFT) on back @ 1:00
4 x out & backs @ :45/1 x 50 kick FFT
5 o&b @ :40/1 x 50 kick FFT
6 x "o&b" @ :35/1 x 50 kick FFT
1:00 rest, check HR

With fins,
12 x 25 choice backstroke drill @ :40- steady head position, roll hips evenly; every 4th 25 is spin drill
Take fins off:
1 x 400 backstroke- 25 drill/25 swim (build)/25 drill/25 swim FAST (from a dive)
1:00 rest, check HR

50's swim backstroke- 3 times through:
3 @ :55, desc 1-3
2 swim neg split @ :55
1 swim @ :45- little giddyup
1 @ :55/1 @ :45/1 @ :35- full on giddyup & go for the 50 @ :35
1:00 rest after 1st set of 9 x 50's, then 2nd & 3rd set straight through.

Until 6:30 p.m., finish up with...
75's RACE "mano A mano!"
I will explain

Warmdown with some easy drilling & skulling before you get out. Drink plenty of water tonight & do a great job with drylands. Tomorrow morning up at the OL, then NO WORKOUT ON THURSDAY MORNING. We'll pick it up on Thursday Afternoon here at DS. Have a great day!