Tuesday Afternoon, May 28, 2019- Teal @ CM

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

With fins:
4 x 50 @ 1:00- 25 fly pull with free kick, 25 dolph kick on side (UDK to 8y!)
12 x 25 in sets of 3 as follows:
1-2, "blow it out the back" drill @ :45
#3- FAST dolphin kick on back @ :20 (UDK to 1/2 way)
6 x 75 @ 1:20-
25 swim fly build to FAST
25 choice fly drill
25 kick on back with arms towards ceiling
1:00 rest after #6, check HR & take fins off
300 as follows:
25 choice fly drill- get out
25 swim fly FROM A DIVE, build to FAST finish
25 breast kick on back
25 kick choice on back FROM A DIVE build to FAST
1:00 rest, check HR again

24 x 50 @ :50 (or @ :55, but go 20 x 50 if going @ :55)-
1- swim fly/kick free on back by 25's
2&3, swim back/breast by 25's (tempo on back, kick on breast)
#4- all kick FAST with boards
No rest between sets of 4, check HR after 24 (or 20)
1:00 rest

Until 6:30, finish up with...
50 kick 1 FAST 1 easy as follows
12 with boards, then 12 on back @ :55
8 with boards, then 8 on back @ :50
6 with boards, then 6 on back @ :45
:30 extra rest, get ready...
4 with boards, then 4 on back @ :40!!

Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for workout tomorrow morning- OUTSIDE AT BROADLANDS (5a). Have a great day!