Thursday Afternoon, May 30, 2019- PM Teal @ CM

1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is drill/drill/kick on back (focus on UDK's to 8y!)
1:00 rest

4 x 100 @ 1:45- 25 kick on back (UDK's to 8y), 50 choice free drill, 25 kick free head out (hands streamlined)
2 x 125 @ 2:15- 50 ra2 la2 free drill, 75 drill/kick/drill by 25's NO FREE
9 x 50 in sets of 3:
odds- swim/kick NO FREE by 25's @ :50 (or @ :55)
#2- all kick with boards @ :40 (or @ :45)
:30 rest after #3, check HR, then go last 6 x 50
1:00 rest, check HR

Until 6:30pm:
3 x 50 kick with boards desc 1-3 @ 1:10- get time on #3, double it...
1 x BROKEN 100 kick on back @ 2:30- 25/50/25, all @ :10 rest- can you be FASTER than double your 50 time from #3 with boards???
No extra rest between sets, check HR after each round.

Warmdown a bit before you get out. Do an excellent job with your HW tonight and get excited to train OUTSIDE tomorrow morning at One Loudoun. Have a great day!