Thursday Afternoon, June 20, 2019- TEAL @ CM (SCY)

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

4 sets of:
2 x 50 drill @ 1:00
2 x 75 swim/kick/swim by 25's @ 1:15, desc 1-2
2 sets primary stroke, 1 set free, 1 set your choice
Check HR after 4th set, then...
1 x 450-
25 easy choice skulling, 50 kick easy/FAST by 25's on back
1:00 rest, check HR again

With fins where noted-
With fins, 3 x 150 swim free br3 @ 2:40, desc 1-3 to all out FAST
FINS OFF- go 8 x 25 "heads to tails" drill for odds, swim build for evens- all primary stroke
With fins, 3 x 100 swim in primary stroke desc 1-3 @ 1:50 to all out FAST, target best SCY time for #3
FINS OFF- go 8 x 25 "heads to tails" again (odds drill, evens swim build)- your choice; can change stroke after 4 x 25
With fins, 12 x 50 in sets of 4 @ 1:10 as follows:
1-3, swim desc to all out FAST
#4- LUNGBUSTER/swim by 25's, trying to equal or better your time from #3 above
Go 4 free, 4 primary stroke, and last 4 in 4th best stroke
Check HR, fins off and 100 easy drill

Work on starts until 6:30p.

Do an excellent job at home tonight- rest up, drink plenty of water and eat well. Offer to do the dishes for your parents tonight. Have a great day!