Monday Afternoon, July 15, 2019- TEAL @ CM (SCY)

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

14 x 75 @ 1:20 as follows:
odds- 25 ra2 la2 free (SLOW hands, FAST feet), 50 choice kick on back, UDK's to 8y
evens- 25 breast pull free kick, 25 choice drill in primary stroke, 25 UDK as far as you can, then, dolph kick on side to the end
Check HR, then...

2 sets of:
9 x 50-
odds swim/kick by 25's, focus on FAST TURN & UDK's, @ :50
evens- swim free/choice by 25's @ :40
5 x 100 @ 2:00-
#1- 25 swim FAST, 75 drill
#2- 50 swim FAST, 50 drill
#3- 75 swim FAST, 25 drill
#4- 25 swim build to FAST, 25 drill
#5- swim FAST for time from a dive (in heats if necessary)
Check HR after last 100, then 1:00 rest
1 set free, 1 set primary stroke NO FREE

Until 6:25p, finish up with...
25's with fins in sets of 4 as follows:
1&2- swim build to FAST, race pace here for the last 8-10 yards, @ :40
#3- all swim FAST @ :20
#4- all UDK on stomach, go as far as you can, as FAST as you can, @ :40
Change strokes after each round of 4
At 6:25p, check HR and get out for starts.

Everybody does at least 3 starts at 6:25p

Drink plenty of water tonight and offer to help around the house. Tomorrow morning at the OL, 5:45a. Have a great day!