Monday Afternoon, July 8, 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

3 sets of:
6 x 25 @ :40- all drill, except #4 is all UDK @ :20 (1st round drill is 2k1p breast; 2nd round drill is fly pull w/free kick; 3rd round the drill is choice backstroke drill, except odd 25's are sit & spin drill)
1 x 200- 50 swim build to 200 set-up, 100 IM kick with boards (2nd round is on back- focus on UDK's), 50 swim 200 Goal Pace
1:00 rest between sets, check HR

3 sets of:
18 x 50 kick in sets of 6:
1-6 all FAST kick with boards @ 1:00
7-12, swim/kick by 25's @ :50, odds are FAST, evens are FAST TURN & UDK's
13-18, all FAST kick on back @ 1:00, focus on explosive UDK's
:30 extra rest
BROKEN 200 kick- 75/50/75, all @ :10 rest
Check HR, then get right into...
50 easy drill in 4th best stroke between sets

At 6:25p...
Work on starts until 6:30p. Drink plenty of water tonight, offer to help around the house and get excited for LCM at the Big Pool tomorrow morning. Have a great day!