Sunday Morning, July 14, 2019- BLACK & TEAL @ Broadlands (LCM)

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest

• Welcome Back Janika & Justus! We've missed you
  

• Congrats to your teammate Kaitlyn Estes, who's already won the 50 Back, 100 Back (1:09.38!) & 50 Fly at the PVS 12&U Champs! The 200 Back is tonight.

With fins:
8 x 50 @ 1:00- odds catchup free, evens 2 dolphin kicks 1 pull breast drill; 15M UDK off the wall
1 x 200 @ 3:30- 50 kick on back build, 50 choice drill in primary stroke
8 x 50 @ 1:00- odds sit & spin back drill to 40M (swim 10M), evens choice drill in primary stroke
1 x 200 @ 3:30- 50 kick on back FAST, 100 drill/swim by 25's primary, 50 kick FAST, UDK as far as you can
:30 rest, check HR, take fins off
1 x 300- 25skulling, 50 swim (build to FAST TURN)/drill by 25's, 25 choice different skulling
1:00 rest, check HR again

3 sets of:
4 x 50 kick @ 1:05* build to FAST at midpool, hold speed; 1&4 with boards, 2-3 on back with FAST UDK's to the breakout
1 x 100 swim free/NO FREE by 50's @ 1:30
:20 extra rest, then...
50 kick FAST @ 1:00/50 kick easy @ 1:15
2 x 50 kick FAST @ 1:00/50 kick easy @ 1:15
3 x 50 kick FAST @ 1:00
1 x 100 @ 2:30- 25 drill/50 swim FAST TURN/25 skulling
No additional rest between sets, check HR after last 50 kick & 100 drill/swim/skulling
1st set primary, 2nd set free, 3rd* set is choice kick (but all the same kick)
3rd set: anybody going to 13&O Champs next week can put on choice equipment & swim for 3rd set
After 3rd set...

With fins:
3 x 150 swim desc 1-3 @ 2:40
3 x 100 swim desc 1-3 @ 2:00
3 x 50 swim desc @ 1:20

Janika, Justus & Colin: instead of fin set, get into 9 x 50 swim 2 @ :55 choice, 1 free @ :45, then 1 x 150 swim choice, get time & desc as you go from round to round

Distance- all @ :15 rest, one time through:
150 swim free desc the 50's to 200 setup
300 swim free descend the 100's 1-3 to 80-85%
450 swim free desc the 150's 1-3 to what you can, handtouch @ 300 to check time
300 swim free desc the 100's 1-3 to mile/800 pace, check time at 200
150 swim free desc the 50's to giddyup, handtouch okay at 100

Warmdown a bit before you help take out the lanelines. REMEMBER: ISCA ENTRIES NEED TO BE FINALIZED TONIGHT! And, we are EARLY THIS WEEK HERE AT THE BL. Wear your sunscreen today and drink lots of water, get excited for your end of season meet. Have a great day!