Monday Morning, June 24, 2019- TEAL @ the OL (SCM)

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

12 x 75 in sets of 4-
1- 50 ra2 la2 free drill, 25 breast kick on back @ 1:30
2- 25 choice kick on back build to FAST, 50 drill in primary stroke NO FREE @ 1:30
3&4, swim 50 free br3 25 primary stroke- get time & desc 1-2; go @ 1:30 (3-4), then @ 1:20 (7-8) and last two @ 1:10 (11-12)
Check HR after #12, then get right into...
1 x 300- 25 swim fly build to FAST turn, 50 choice
1:00 rest, check HR again

BIG Out & Backs...
With a partner (partner goes to the other end), alternate kicking to mid-pool and swimming to mid-pool; everything is @ :50, all FAST with forward ss at mid-pool when you hand off the board (or take the board)
Go 3 free, 3 fly;
3 free, 3 breast;
3 free, 3 back
1:00 rest, check HR

4 sets of:
5 x 50 @ :50 (various by round, but #3 is always swim back/breast, "IM" style)
1 x 300 IM- #1 is 75 fly kick with boards, then 75 swim back/breast & free; for #2, the 75 kick is backstroke, for #3 the 75 kick is breaststroke and for #4, it's the last 75 (kick free). The kick is always the corresponding leg of the IM, always with the boards.
:30 rest between sets, keep track of times for IM's & check HR after each round.

Until 8a, finish up with...
75's swim 50 back/25 breast and 25 back/50 breast (alternate, all @ 1:15)
Check HR at 8a.

Warmdown a bit before you get out to help take out the lanelines. Do some reading today & offer to help around the house. Wear your sunscreen if you have to be outdoors. Tomorrow morning at the Big Pool, have a great day!