Wednesday Morning, June 5, 2019- TEAL @ Broadlands (written for LCM)

1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/drill/kick on back by 25's
1:00 rest

Welcome to Filthy Kicking Wednesday, LONG COURSE-style!

To keep moving, let's start with:
6 x 150 @ :10 rest- 50 kick on back (breast/free by 25's), then 100 drill/50 swim with FAST TURN/drill (odds the last 100 is free, evens the last 100 is primary stroke- NO FREE)
Everybody together...
3 x 200- 100 swim (free/NO FREE by 50's), 100 kick on back (focus on UDK's!) desc 1-3 @ 4:00
8 x 50 - odds free @ :50 (:55), evens are swim NO FREE by 25's (NO BACK on #'s 4&6!) @ 1:00
1:00 rest, check HR

33 x 100 @ 2:00 in sets of 3 (rotate each time through- I'll explain)
1- kick with boards/kick on back by 50's
2- kick on back/kick with boards by 50's- faster than #1
3- swim/kick by 50's (even rounds of 3, NO FREE)- fastest of the bunch!
After every 9 x 100's...
1 x 200 swim free- BIG FAT JUICY NEGATIVE SPLIT!
Check HR & 1:00 rest

Warmdown a bit before you get out. Do an excellent job in school today and get excited for our meet next week. Have a great day!