Sunday Morning, June 9, 2019- TEAL @ Broadlands (written for LCM)

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back- focus on UDK's!
1:00 rest

4 x 150 @ 3:00- 50 kick on back (small FAST UDK's tot he breakout, then free kick to 25M build, then choice kick all FAST to the end), 50 ra2 la2 free drill, last 50 is 2 kicks 1 pull breast drill
:30 rest, check HR & put fins on

With fins:
12 x 50-
1&2, breast pull with dolph kick drill @ 1:00
#3- kick on back (free or dolph kick)- #3 @ 1:00, #6 @ :55, #9 @ :50, #12 @ :45!*#!
Check HR & take fins off
1:00 rest

4 sets of:
4 x 50 swim breast/free by 25's @ :55 (one lane @ 1:00- okay); 3rd & 4th rounds @ :50- except #3 is all swim free br 3 @ :45 (@ :40 in 3rd & 4th rounds- or @ :50 in Lane 1)
2 x 100 swim back/breast by 50's @ 2:00, desc 1-2
1 x 100 kick IM order by 25's with boards- all FAST @ 2:00
No rest between sets, check HR after 100 kick in each round.

With fins until 10a, finish up with...
3 x 50 swim desc 1-3 @ 1:00
1 x 100 kick/drill- the kick is FAST on back @ 2:00
No rest between sets, change strokes on the 50's from round to round.

Warmdown a bit before you get out. Do some summer reading today & offer to help around the house- and wear your sunscreen even though it's going to rain. This week at 6a, have a great day!