Tuesday Afternoon, July 16, 2019- TEAL @ CM (SCY)

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


6 x 75 @ 1:30- 50 fist free drill br3, 25 choice skulling- head down, bend elbows, feel water on hands & forearms
4 x 125 as follows:
odds- 50 swim free br3/5 by 25's, then 75 drill/swim/drill by 25's in primary stroke @ 2:10
evens- 50 kick on back- build to FAST TURN, then 2nd 25 all FAST; last 75 is drill/swim/drill in 4th best stroke NO FREE, all @ 2:20
6 x 75 @ 1:10-
odds- 50 swim free br 3, 25 swim in 4th best stroke build to FAST (NO FREE)
evens- 25 swim in primary stroke build to FAST TURN, 50 swim free br 5
1:00 rest, check HR


3 sets of:
3 x 100 @ 1:50- 50 swim at 200 Goal Pace (get time), then right into 50 drill (same stroke)
4 x 25 drill @ :40 (same stroke as 50's above)
3 x 50 swim at 200 Goal Pace @ :10 rest, keep track of times, compare to 50's above
1 x 150 drill/skulling by 25's- drill is choice
:30 rest between sets, check HR
1st set primary stroke, 2nd set freestyle, 3rd set is 4th best stroke, NO FREE


With shnorkels, until 6:25p, finish up with...
3 x 75 swim free @ 1:10* (1:15 for Lanes 5-6, okay), desc 1-3 to what you can
4 x 50 @ 1:00- swim/kick desc 1-4 in 4th best stroke, check HR after #4
*interval on 75's gets :05 faster by round.


At 6:25p, get out for starts.


Warmdown a bit before you leave. Offer to help around the house tonight, then do a little reading (or, a lot of reading). Tomorrow morning back at the OL. Have a great day!