Tuesday Morning, July 9, 2019- TEAL @ Broadlands (LCM)

1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is drill/swim/drill/kick by 25's
1:00 rest

4 x 100 @ 2:00- 25 catchup free drill/50 swim-drill in primary stroke NO FREE (FAST TURN)/25 kick on back
6 x 75 @ 1:40- 25 ra2 la2 free drill, 50 drill/skulling by 25's- 2k/breast pull drill
12 x 50 in sets of 4-
1-2 swim/drill choice breast (build swim) @ 1:10
3- swim/kick breast by 25's @ 1:00
4- all swim free br 3 @ :50
1:00 rest after #12, check HR, then get right into...
1 x 400- 50 drill/swim by 25's in primary stroke, 50 kick build to FAST by 25-30M, hold that speed; focus on UDK's
1:00 rest

6 sets of:
4 x 50 swim at 200 Goal Pace (@ 1:10, @ 1:00, @ :10 rest by round)
1 x 100 swim free br 3 @ 1:30
1 x out & back drill in primary stroke @ 1:30
No rest between sets, check HR after each 100 free

Warmdown a bit before you get out to help with the lanelines. Wear your sunscreen today & drink plenty of water. Get excited to race this weekend & have a great day!