Wednesday Morning, May 29, 2019- TEAL @ Broadlands (LCM)

1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is 50 drill, 25 swim, 25 kick on back
1:00 rest

Set-up pool, KEEP YOUR VOICES DOWN!
Quick intro to teammates: swim warmup with somebody you don't know!

3 sets of:
3 x 100 @ 2:10- catchup free drill/choice drill NO FREE
2 x 150 @ 3:15- swim free br3, choice drill in primary stroke, kick on back build to FAST, by 50's
1 x 100 @ 2:00- swim/kick on back by 50's (can be free), get time & desc 1-3
No rest between sets, check HR after 3rd set
1:00 rest

6 rounds of (odd rounds, 50's are on back; even rounds, 50's are with boards):
2 x 50 kick @ 1:15, desc 1-2
1 x 100- kick on back (UDK's! to 8M)/swim free br3 @ 2:10
2 x 50 kick @ 1:05, make the interval!
1 x 100- kick on back (UDK's to 8M!)/swim NO FREE @ 2:10
2 x 50 kick @ :10 rest, both are FAST!
After even rounds...
1 x 300 swim free with shnorkel, desc 1-3 to something JUICY!
1:00 rest after each 300, check HR

Until 7:40a, finish up with...
"Out & backs" in sets of 4 @ :45 (go 4 all kick with boards & backwards ss; then 4 swim/kick with forward ss); be sure to RACE your teammate in the next lane!

Warmdown a bit before you get out to help take out the lanelines. Do an excellent job in school today, drink plenty of water & wear your sunscreen. Tomorrow back at CM in the afternno (5-6:30p). Have a great day!