Wednesday Morning, July 16, 2019- TEAL @ OL (SCM)

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (focus on UDK's)
1:00 rest

With fins:
25 x 25 in sets of  5-
1-2, "fish" drill @ :40- use the whole lane
#3- kick on back with arms toward sky @ :30
4- 2 dolph kicks 1 pull breast @ :30
5- sit & spin back drill @ :20
After #25, check HR & take off fins
1:00 rest

5 sets of:
1 x 75 @ 1:20- 25 fly pull free kick, 50 choice drill in primary stroke
1 x 50- swim free br 3/5 with FAST TURN @ :50
1 x 25 kick FAST @ :30- focus on UDK's to 8M
No rest between sets, check HR after 5th set.

LONG SWIM-
5 times through:
150 IM swim- 25 fly, 50 back, 50 breast, 25 kick free on back
100 swim IM- straight swim, FAST
150 in primary stroke- swim build to FAST TURN/drill by 25's (NO FREE here)
Check HR after 5th time through
1:00 rest


With fins, until 8a, finish up with...
25's @ :40 in sets of 4- the usual; even rounds of 4 are all KICK


Warmdown a bit before you get out to help with the lanelines. Wear your sunscreen today and drink lots of water. This afternoon at the Mother Ship (4:45p) and tomorrow morning back here at the OL (5:45a). Have a great day!