Saturday Morning, June 1, 2019- Teal @ Broadlands (LCM)

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

With fins, 9 x 100 @ 1:50 as follows:
1-2, 50 2 dolph kicks 1 pull breast drill, 50 kick on back streamlined- head still & roll hips
#3- all kick, focus on UDK's & desc 1-3
With boards (and fins)-
12 x out&backs @ :45
1-2, breast pull with free kick to the cutout, forward ss, then kick on back arms pointed to sky
3&4, all dolph kick with boards FAST
1:00 rest, check HR & take off fins

1 x 300- 50 2 kicks 1 pull breast drill, 50 swim from a dive- go 25 breast/25 choice
:30 rest, check HR, then...

24 x 100 in sets of 4-
1-2, swim breast/free by 50's desc 1-2 @ 1:35 (1:45)
#3- swim/kick breaststroke, focus on good UDK's off the wall & keep knees at surface to kick @ 2:00
#4- all kick FAST for time with boards, go breast/free by 25's, also @ 2:00
:30 rest to check HR after each round of 8

Finish up with...
50's swim as follows:
2 swim NO FREE @ 1:00 desc 1-2 to what you can
2 free @ :55 with shnorkels & buoys desc
2 swim choice @ :50- if free, use shnorkel
2- swim free br 3 @ :45
1:00 rest after 16/32, etc...

Warmdown a bit before you get out. Do an excellent job with your HW this weekend (and with drylands today, Jr. Gold!), and wear your sunscreen if you have to be outside. Have a great day!