Tuesday Morning, July 17, 2018- TEAL @ Broadlands (LCM)

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

6 x 50 @ 1:10- 1/2 drill 1/2 swim in primary stroke
1 x 300- 200 swim dps, except ALL TURNS & FINISH are FAST; last 100 is drill
:30 rest, check HR
4 x 50 swim at 200 Goal Pace @ 1:10- in primary stroke, NO FREE
1:00 rest, check HR

6 x 50 kick with boards @ 1:10- 1 FAST 1 easy
6 x 50 kick @ 1:10- 2 FAST (1st 50 with boards, 2nd 50 on back), 1 easy
6 x 50 kick as follows:
1-3, descend to all out FAST @ 1:15 with boards- get time for #3
1:00 rest
4-6, all kick FAST @ :15 rest- how close can you get to holding your time from 3rd 50 above?
Check HR, then...
2 x 300 @ :15 rest, 50 free swim br 3, 50 swim NO FREE, desc the 100's 1-3 on each 300
1:00 rest, check HR

3 sets of:
3 x 50 swim desc 1-3 @ 1:15 to all out FAST, get time on #3
:30 extra rest
3 x 50 swim @ :15 rest, the goal is to hold at least your 200 Goal Pace on all 3 x 50's
50 easy drill/skulling by 25's
1:00 rest between rounds, check HR
1st set- primary stroke NO FREE
2nd set- free
3rd set- choice

100 easy drill/skulling before you get out. Wear your sunscreen today, drink plenty of water & get excited to race this weekend! Regular PM workout today at Dulles South, regular drylands tonight with Rhys. Have a great day!