Monday Afternoon, July 22, 2019- TEAL @ CM (SCY)

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

3 x 250 @ :10 rest as follows:
#1- odd 50's kick on back desc 1-3 to FAST, focus on UDK's; even 50's fist free drill br3
#2- odd 50's swim/kick by 25's choice stroke (same stroke for all 3), desc 1-3; even 50's drill in primary stroke (NO FREE)
#3- odd 50's kick with boards all FAST, even 50's drill in 4th best stroke (NO FREE)
1:00 rest, check HR

15 x 50 as follows:
1-5, swim/kick by 25's in primary stroke desc 1-5 @ :55
6-10, swim IM order by 25's @ :50, except #4 is swim free br3 @ :40
11-15, swim/kick by 25's in 4th best stroke NO FREE @ 1:05, desc 1-5 to something juicy!
Check HR

2 sets of (1st free kick, 2nd set primary stroke kick):
3 x 200 kick as follows:
1- kick with boards, neg split each 100 & get time, @ 3:45
2- kick on back faster than #1, focus on UDK's
3- BROKEN KICK W/BOARDS- 75/50/75, all @ :15 rest (1st group subtract :30, 2nd group :35, etc...)
1:00 rest, check HR

Work on relay starts at 6:15p

Warmdown a bit before you get out. Be sure to drink plenty of water (have your water bottle with you at all times!), and wear your sunscreen. Have a great day!