Tuesday Morning, July 2, 2019- TEAL @ OL (SCM)

1 x 600- 300 swim freestyle, 300 reverse IM drill- go 3 reverse 100 IM's drill
1:00 rest

12 x 75 in sets of 3 as follows:
1- 25 kick free head out, 50 ra2 la2 free drill @ 1:30
2- 50 choice drill in primary stroke NO FREE, 25 kick on back arms pointed towards sky @ 1:30
3- swim IM (NO FREE) @ 1:20, get time & desc 1-4
Check HR, then...
200- drill/skulling by 25's
1:00 rest, check HR again

LONG SWIM-
6 times through:
100 kick IM on back
50 kick FAST free with boards
100 swim back/breast by 50's- "IM style"
Check HR after 6th time through, then...
200 skulling (different than previous 200)/kick- build the kick to FAST
1:00 rest, check HR

8 times through:
2 x 25 kick @ :40 with boards- "partner style" with forward ss at midpool; be sure to RACE
1 x 25 kick on back "partner style" RACE- go UDK on your back as far as you can- @ :50
1 x 75 kick FAST on back- circle swim here and make it FAST! Can anybody break 1:10? 1:05?!?
:30 rest between rounds to make sure the 25's are FAST.

At 8a, warmdown a bit before you get out to help with the lanelines & flags. Wear your sunscreen today and be sure to drink plenty of water. This afternoon at the Mother Ship (Claude Moore) at 4:45-6:30p. Have a great day!