Wednesday Morning, July 24, 2019- TEAL @ Broadlands (LCM)

1 x 600- 200 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest

With fins:
4 x 150 @ 3:00- 50 kick on back- UDK to 8M, then build kick to FAST; last 100 is swim/drill by 25's
Take fins off...
1 x 300- skulling/drill by 25's- go primary stroke, free, choice by 100's
1:00 rest

3 sets of:
2 x 50 kick on back @ 1:10- 1st is 25 FAST, 25 easy; 2nd 50 is all FAST
1 x 100 kick with boards FAST for time- get time, @ 2:00
2 x 50 kick on back- as above, @ 1:10
1 x 100- BROKEN KICK WITH BOARDS (25/50/25; 2 x 50; 2 x 25/50 by round), all @ :15 rest
1:00 rest between sets. Go primary, free, choice kick by rounds

If there is time...
50 swim free with shnorkel, 3 @ :55, 1 @ :40 (until 8:05a)

Warmdown a bit before helping with the lanelines. Wear your sunscreen today and drink plenty of water, get excited to race next week in St. Pete's! Have a great day!