Monday Afternoon, June 24, 2019- TEAL @ CM (SCY)

1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is kick/drill/swim/drill by 25's
1:00 rest

1 x 300 @ 5:30- 25 fly pull with free kick, 50 2kicks 1 pull breast drill, 25 kick FAST on back
1 x 200 @ 3:45- 25 sit & spin back drill, 50 swim neg split backstroke, 25 kick free head out
1 x 100 @ 1:45- 50 3kicks/skull breast drill, 50 choice kick easy/FAST by 25's
1 x 200 @ 3:30- swim/kick by 25's in primary stroke, desc the 50's 1-4
1 x 300- swim free FAST for time!
Check HR, then 1:00 rest

With shnorkels & buoys:
15 x 50 swim free @ :45, every 3rd 50 is @ :35 (Lanes 5&6 @ :50&:40, okay)
Check HR, then...
8 x 25 choice drill @ :40 in primary stroke
1:00 rest, check HR again

Until 6:25p,
4 x 50 swim at 200 Goal Pace @ (various interval, different by round)
1 x 200 pull free with shnorkels & buoys- get time & desc through the set.
Check HR after each 200

At 6:25p,
Work on starts

Warmdown a bit before you get out. Do some stretching & reading tonight, be sure to help with the dishes. Tomorrow morning at the Big Pool, be on deck at 5:50a. Have a great day!