Monday Morning, July 1, 2019- EARLY TEAL* @ Broadlands (LCM)

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

8 x 50 @ 1:10- odds are drill/swim by 25's, evens are drill/kick by 25's, build the kick
:30 rest, check HR, then...

2* sets of:
6 x 50 swim @ :55, odds free; evens are swim free/NO FREE by 25's
3 x 100 swim free/NO FREE by 50's @ 1:50 desc 1-3, except #2 is all swim free @ 1:35
6 x 50 swim as above, except @ :50
3 x 100 swim free/NO FREE by 50's @ 1:45 desc 1-3, except #2 is all swim free @ 1:30
6 x 50 as above, except @ :45
3 x 100 swim free/NO FREE by 50's @ 1:40 desc 1-3, except #2 is all swim free @ 1:25
*in 2nd set, 50's are swim free build to 200 setup (odds) & swim/kick by 25's (evens), same intervals, & 100's are swim/kick by 50's except #2 is all kick @ 1:45
1:00 rest between sets, check HR

Finish up with, until 6a, 50's as follows:

1 swim at 200 GP @ 1:00, 1 swim dps-drill by 25's @ 1:10; then go
2 swim at GP @ 1:00 & 1 dps-drill @ 1:10, then..
3/1
4/1
3/1
2/1
1/1

2 sets if possible, 1st round in primary stroke, 2nd set is your choice but a different stroke than 1st set.

Warmdown a bit before you get out & be sure to wear your sunscreen today. This afternoon at CM @ 4:45p. Have a great day!