Wednesday Morning, July 3, 2019- TEAL @ OL (SCM)

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

8 x 25 @ :45- odds are "fish drill" (BIG sweeping side to side dolphin kicks, use the whole lane), evens choice drill in primary stroke
8 x 75 @ 1:20-
odds- 25 kick on back build to FAST, 50 swim free
evens- 50 swim primary stroke (build/FAST TURN/dps), 25 kick FAST (UDK's to 8M)
4 x 100 @ 2:00-
25 kick build to FAST, 50 drill/swim by 25's, 25 kick all out FAST (kick is w/boards)
The 2nd 50 is always FAST
1-2 free
3-4 primary stroke
1:00 rest, check HR

Welcome to Filthy Kicking Wednesday! To celebrate our first FKW of July, we'll go 6 rounds of the following:
4 x 50 swim/kick by 25's @ :55
1 x 100 kick FAST for time on back @ 2:00
4 x 50 kick with boards @ :55 (#3 on back)
1 x 100 BROKEN KICK with boards @ 2:30 (25/50/25, 2 x 50, 2 x 25/50- all @ :10 rest)
1 x 150 swim desc the 3 x 50 to all out FAST for time- hand touch at 100, okay
1:00 rest between sets, check HR after each round
Go 2 rounds free, 2 rounds primary stroke, 2 rounds 4th best stroke


Warmdown a bit before you help take out the lanelines. Wear your sunscreen today and drink plenty of water. Tomorrow morning back here at the OL. Have a great day!