Thursday Morning, July 4, 2019- TEAL @ OL (SCM)

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/2 kicks 1 pull breast drill
1:00 rest

3 sets of:
1 x 250- odd 50's are swim/drill- build the 25 swim to a FAST TURN; even 50's are kick on back, FAST TURN & UDK's, all @ 4:00
2 x 50 kick FAST with boards @ 1:05
1st set free, 2nd set primary stroke, 3rd set  is 4th best stroke NO FREE
No rest between sets, check HR after 3rd set, then continue right into...
1 x 150 kick/skulling by 25's
1:00 rest, check HR


3 x 75 @ 1:20- 25 swim build to FAST TURN, 25 kick FAST on back, 25 swim FAST with good dps
3 x 125 @ 2:20 desc 1-2, 75 swim IM, 50 kick free/NO FREE by 25's on back
3 x 75 @ 1:20- as above, can be different stroke
3 x 175 @ 3:30- 100 swim (build to FAST TURN), 75 kick FAST (grab board when possible)
3 x 75 @ 1:20- same as above, different stroke if you'd like
3 x 75 @ 1:40 kick FAST for time- part of each 75 should be on back, focus on UDK's!
1:00 rest, check HR

With fins, finish up with...
All one stroke on the way down, and all one stroke on the way back up (change if you'd like):
3 x 100 swim desc 1-3 @ 1:40
3 x 75 swim desc 1-3 @ 1:20
3 x 50 swim desc 1-3 @ 1:00
:30 extra rest, check HR & get ready...
3 x 50 swim/kick @ 1:00 desc 1-3
3 x 75 50 swim, 25 kick desc 1-3 @ 1:30
3 x 100 75 swim, 25 kick desc 1-3 @ 1:45
Check HR again then take fins off to warmdown a bit.

Make sure you help with the flags or the lanelines before you leave. Wear your sunscreen today and drink plenty of water, stay active over the next few days and offer to help your parents around the house. Sunday Morning back at Broadlands, 8:30a. Have a great day and enjoy the 4th of July holiday!