Thursday Afternoon, June 6, 2019- TEAL @ CM

1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is drill/kick/drill by 25's- build the kick
1:00 rest

3 sets of:
4 x out & backs to 12y @ :40- kick free with boards, forward ss, dolph kick back to the wall- except #3 is UDK to 12y, forward ss, then breast kick on back on the surface
3* x 50 swim/kick on back by 25's @ :50, desc 1-3 to what you can
2+ x 50 kick FAST with boards @ :10 rest- get your time, make it FAST
*1st set is free, 2nd set is primary stroke NO FREE, 3rd set is 4th best stroke NO FREE
+2nd set is 3 x 50 kick FAST @ :10 rest, 3rd set is 4 x 50 kick FAST @ :10 rest, add up for total time
1:00 rest between sets, check HR

LONG SWIM-
6 times through:
150 swim free br 3/5/3 (same every time)
100 swim IM (kick last 25, free on back build to FAST)
50 kick FAST for time in primary stroke with boards
No rest between rounds of 6, check HR after 6th time through.

If there is time, until 6:30p...
Work on starts.

Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for our meet next weekend. Have a great day!