Wednesday Morning, June 19, 2019- TEAL @ OL (SCM)

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

8 x 100 as follows:
odds- 25 drill, 50 kick on back with FAST TURN, 25 drill @ 2:00
evens- 25 kick with boards build, 50 swim with FAST TURN, 25 kick all FAST with boards @ 1:45
8 x 100 as follows:
odds- 50 kick FAST on back, 50 catchup free drill @ 2:00
evens- 50 choice drill primary stroke, 50 kick FAST with boards @ 1:45
8 x 100 as follows:
odds- swim IM, except last 25 is kick free on back @ 1:45
evens- all kick FAST (50 on back focus on UDK's, 50 with boards) @ 1:45
1:00 rest, check HR

Today's installment of FKW:
Get a partner for the following-
Partner 1 goes a BROKEN 50 kick for time with boards (:10 rest at the 25)
Partner 2 starts from the opposite end (at the same time) to swim a 75, trying to catch Partner 1
The goal is for Partner 2 to catch Partner 1, and for Partner 1 to finish before Partner 2
6 rounds free (3 each kicking and swimming) and 6 rounds primary stroke (NO FREE)
Each round @ 2:00, check HR after each round of 6

Until 8a, finish up with repeating 50's as follows...
1 x 50 swim @ :55
1 x 50 swim/kick on back @ :55
1 x 50 all kick with boards @ :55
2nd round @ 3 @ :50; 3rd round of 3 @ :45, 4th round of 3 @ :40!#*&$!

Warmdown a bit before you get out to help roll up the lanelines. Do some reading today, offer to help your parents at home & wear your sunscreen. Tomorrow morning back here at 5:45a- don't be late because we get in trouble for opening the door too many times. Have a great day!