Thursday Morning, June 20, 2019- TEAL @ OL (SCM)

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

3 sets of:
1 x 150 drill/kick on back by 25's- build the kick- @ 3:00
1 x 100 drill/swim by 25's, build the swim - @ 1:45
4 x 50 @ :55- swim/kick by 25's, except #3 is all kick with boards
No rest between sets; go 1st set free, 2nd set primary stroke, 3rd set choice
Check HR after 3rd set, then...
1 x 300- skulling, swim, drill by 25's (150 choice, 150 primary stroke)
1:00 rest, check HR again

3 sets of:
2* x 200 @ 3:45- drill/200 setup/200 Goal Pace/swim DPS by 50's- in primary stroke
7** x 50 as follows-
swim/kick free by 25's in 1st set;
swim IM order by 25's in 2nd set
swim/kick in primary stroke NO FREE in 3rd set
All 50's @ :50, except...
4th 50 is always swim free br 3/5 by 25's @ :40
7th 50 is always kick FAST for time with boards
1:00 rest between sets, check HR
* originally written for 3 x 200, with the 2nd 200 being descend the 1st 3 x 50 (swim) to what you can, then last 50 drill
**went 50's @ :55 & :45 for Lanes 1-4

Warmdown a bit before you get out to help with the lanelines. Do some chores around the house today and be sure to wear your sunscreen if you have to be outside today. Tomorrow morning is for TEAL* at Broadlands, on deck at 4:15a, please- be ready for RACE DAY. Have a great day!