Wednesday Morning, July 4, 2018- TEAL @ OL (SCM)

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

3 sets of:
2 x 50 drill @ 1:00
4 x 1/2 pool sprints @ :30 (same stroke as the 50's drill)
1 x 75 kick (build)/drill/kick (FAST) by 25's @ 1:40
No rest between sets, go 1st set free, 2nd set primary stroke NO FREE, 3rd choice
Check HR, then after 3rd set, finish up with...
5 x 75 @ 1:30- 25 kick, 50 swim; desc 1-3 to FAST, #4 is all drill, then #5 is all FAST again
Check HR, 1:00 rest

LONG SWIM-
4 times through:
100* swim IM/50 kick FAST choice (on back or with boards, but FAST), 100 swim free** br 3
*200 IM in 2nd set, 300 IM in 3rd set (75 of each stroke), 400 IM in 4th set
**100 free is 1500 pace in 1st set, 800 pace in 2nd set, 400 pace in 3rd set & 200 pace in 4th set
After 4th time through (can go to hand touch), check clock, then...
600 swim free br 3, desc the 200's 1-3 to something juicy!
Check HR

With fins (where noted), finish up with...
25's fly drilling @ :40 (no fins here)
6- fly pull free kick, lift & drop your chin to breathe in one motion
6- 1/2 ra 1/2 la fly drill (breathe to the front & every stroke)
6- choice fly drill, you can use fins here- but really press your shoulders/chest forward&down to start the dolphin motion
With fins, finish up with...
75's fly swim-kick-swim by 25's, desc 1-3's @ 1:30
Check HR after last 75

125 easy drill/skulling by 25's at 7:55 a.m. before you help with the lanelines. Drink plenty of water today & wear your sunscreen if you have to be outdoors today. Enjoy the morning off tomorrow, see everybody at Dulles South tomorrow afternoon, 4:30-6:30. Have a great Independence Day!