Thursday Morning, June 13, 2019- TEAL @ Broadlands (LCM)

1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is drill/swim/drill/kick by 25's
1:00 rest

6 x 150 @ :10 rest-
50 kick on back build to FAST (focus on UDK's to 8M), then 100 swim/drill by 50's- build the swim to a FAST TURN
Check HR after #6, then everybody together...
12 x "out & backs" in sets of 4 as follows:
Odds- kick with boards to 15M, forward ss, then swim back
Evens- swim FAST to 15M, backwards ss, then kick back to the wall
These are all FAST, working on your explosiveness off the wall
Go 4 free, 4 primary stroke NO FREE and last 4 are 4th best stroke, NO FREE
1:00 rest, check HR again

6 rounds of:
3 x 100 swim free br3 @ 1:25/1 x 50 swim FAST in primary stroke (out & back drill @ 1:00)
2 x 100 swim free br3/NO FREE by 50's @ 1:35/2 x 50 swim FAST in primary stroke @ 1:00 (O&B drill @ 1:00)
1 x 100 drill/swim with FAST TURN/drill by 1/3's @ 1:45/3 x 50 swim FAST in primary stroke @ :10 rest (O&B drill @ 1:00)
No extra rest between sets, check HR after 3 x 50 in each round
Go last 3 rounds choice (for the 50's), 100's are always swum as written

If there is time, until 8a, finish up with...
3 x 300 pull free @ :10 rest- choice equip, but all with shnorkel, desc 1-3



Warmdown a bit ebfore you help with the lanelines. Stay warm & hydrated today- get excited to race this weekend. All the meet info is on the website (NO WORKOUTS AND NO DRYLANDS THIS WEEKEND!). Have a great day!