Monday Afternoon, July 1, 2019- TEAL @ CM (SCY)

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest

2 sets of, all @ :10 rest-
1 x 150- drill/kick by 25's- focus on UDK's past flags
2 x 100- 75 drill/swim/drill, then last 25 skulling
3 x 50 swim/kick by 25's- all the same stroke, desc 1-3 to what you can
Check HR & wait for everybody in your lane to finish, then start the 2nd set

Everybody together...
24 x 50 in sets of 4 as follows:
1 x 50 drill/kick on back by 25's @ 1:00- choice drill, FLIP TURN, kick on back with 6 UDK's!
1 x 50 kick on back- focus on UDK's past flags (5 big deliberate kicks off the wall, 4 small FAST kicks off the turn), @ :55
1 x 50 kick FAST for time with boards @ :50
1 x 50 swim free/NO FREE by 25's @ :45
1:00 rest after #4, then :30 rest after #12, then last 3 rounds of 4 (12 x 50 total) straight through
Check HR

With fins, finish up with...
25's as follows:
1- build @ :40
2- 15/10 @ :30
3- all FAST @ :20
#4- UDK as far as you can go @ 1:00

At 6:25p...
Work on starts.

Warmdown a bit before you have to get out. Do some reading tonight & offer to help around the house. Tomorrow morning at the OL, 5:45a. Have a great day!