Sunday Morning, June 2, 2019- TEAL @ Broadlands (LCM)

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

12* x 75 as follows:
odds- 50 kick on back (focus on UDK's to 8M), 25 ra2 la2 free drill @ 1:30
evens- 25 choice drill fly or breast, 50 kick on back build to FAST @ 1:30
*Middle 4 x 75 are kick with boards (leave board at the end & drill to mid-pool)
3 x 200 swim/kick by 100's (alternate kick with boards/on back by 50's) desc 1-3 to something JUICY @ 3:45- 100 swim is free/NO FREE by 50's, kick is choice- but same for all 3 x 200's
1:00 rest after #3, check HR

3 sets of:
7 x 50 swim free* br3 @ 50
(*1st round, #'s 3, 5 & 7 are @ :45; 2nd round #'s 3, 5 & 7 are @ :40; 3rd round #'s 3.5 & 7 are swim NO FREE, all @ :50)
3 x 100 swim free/NO FREE by 50's (same stroke for 2nd 50 throughout), desc 1-3 @ 2:00 to what you can (#3 should be FAST)
No extra rest between sets, check HR after last 100 in each round

If there is time, finish up with...
50's kick with boards- 2 @ 1:10, 1 @ 1:00, then 2 @ 1:10, 1 @ :55, then 2 @ 1:10, 1 @ :50- etc...

Warmdown a bit before you get out. Do an excellent job on your HW this weekend- make sure you're ready for the week ahead at school. Wear your sunscreen & drink plenty of water if you're going to be doing your HW outside of doors. Please remind your parents about Coffee here at Broadlands immediately after workout this morning. Tomorrow we're up at CM in the afternoon. Have a great day!