Tuesday Morning, June 25, 2019- TEAL @ Broadlands (LCM)

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back
1:00 rest

6 x 50 as follows:
odds- 1/2 choice drill, 1/2 choice different drill @ 1:10
evens- swim/drill by 25's in primary stroke, build the swim, all @ 1:00
4 x 150 @ 3:00 as follows:
catchup free drill, swim free (build), choice drill in primary stroke NO FREE- by 50's
8 x 50 swim/kick by 25's @ 1:00- build the swim, then try to hold that speed on the kick:
odds- free
evens- primary stroke NO FREE
:30 rest, check HR, then...
1 x 300- back/4th best stroke by 50's- each 50 is drill/swim, build the swim to a FAST TURN
1:00 rest, check HR again

2 sets of:
1 x 50 @ 1:10- swim (build)/kick by 25's, NO BACKSTROKE
1* x 50 swim backstroke @ :55**
*add 1 x 50 each time through, up to 4 x 50 swim backstroke, then :30 rest to check HR
**2nd set of 50's backstroke are @ :50
1:00 rest after 2nd set, check HR

Finish up with, until 8a...
4 x "out & backs" @ :50- swim/kick on back (forward ss) all in primary stroke
1 x 100 kick FAST for time with boards @ 2:20
4 x "out & backs" @ :50- ll kick with boards (free/dolph kick by 12.5's), backwards ss at 12.5M
1 x 100 swim/kick FAST for time in primary stroke by 50's, NO FREE, all @ 2:20
No rest between sets, keep it moving until 8a.
Check HR at 8a, then help take the lanelines out.

Warmdown a bit before you get out. Be sure to wear your sunscreen today, and drink plenty of water. For anybody with ISCA cuts, ask your parents about going to the meet- we need commitments by this coming FRIDAY, JUNE 28. Tomorrow morning back at the OL, 5:43a- don't be late. Have a great day!