Tuesday Morning, July 10, 2018- TEAL @ Broadlands (LCM)

1 x 600- 300 swim freestyle, 300 reverse IM- 2 x reverse 150's IM, 1st 150 drill, 2nd 150 kick
1:00 rest

4 x 100 @ 2:00- free drill (catchup or ra2 la2)/primary stroke drill (NO FREE), by 50's
1:00 rest
2 sets of:
3 x 50 swim/kick freestyle (by 25's) @ 1:05 (2nd set @ :55)
3 x 100 kick (build)/drill by 50's in primary stroke, NO FREE @ 2:10
3 x 50 swim free/primary (NO FREE) by 25's @ 1:00 (@ :50 in 2nd set)
:30 rest between sets, check HR
1:00 rest after 2nd set, check HR again & get ready...

2 sets of (1st set primary stroke NO FREE, 2nd set freestyle):
3 x 50 swim FAST @ 1:10
1 x 200- drill/skulling by 25's @ 3:30
5 x 50 swim FAST as follows:
1-2, @ :10 rest (all @ 2:15)
#3- all drill @ 1:30
4-5, @ :15 rest
1 x 200- drill/skulling by 25's @ 3:30
3 x 50 swim FAST @ 1:10
1:00 rest between sets, check HR

Until 8:15 a.m., finish up with (all with shnorkel!)...
4 x 50 swim free @ :55 (@ :50 in even rounds)
2 x 50 kick with boards @ 1:10 (@ 1:05 in even rounds)
No rest between sets, check HR after last round.

150 easy drill before you help take out the lanelines. Drink plenty of water and wear your sunscreen if you have to be outside today. NO PM WORKOUT TODAY, but...REGULAR DRYLANDS TONIGHT. Tomorrow morning at One Loudoun at 5:45 a.m., don't be late. Have a great day!