Friday, May 29, 2015

Friday, May 29, 2015
Written for LCM


1 x 600-
300 relaxed freestyle, 300 reverse IM (2 x 150 reverse IM- no free- each 50 is drill/kick by 25's)
1:00 rest

6 x 50 @ :10 rest- FAST UDK (on back) as far as you can, then roll onto your belly & skull to the end ("I to Y" skull on odd 50's, "windshield wiper" on even 50's)
1 x 400- odd 50's are choice, even 50's are swim breast/back by 25's, "IM style" (big legs on the breaststroke, good tempo on the backstroke
1:00 rest, check HR


With shnorkels:
9 x 150 freestyle- 100 swim, 50 catchup free drill- even hip rotation throughout, BIG kick on the 50 drill
3 @ 2:20, 3 @ 2:10, 3 @ 2:00
Check HR after #9, then take shnorkels off...
3 x 150 swim free br 3/5/3 by 50's @ 3:00- #3 should be all out SMOKING FAST!
1:00 rest, check HR


With fins, until 6:55 a.m....
Fly drilling- we'll go 4 x 50 at a time on several drills, then finish with some 50's swim fly/free by 25's @ :55


100 easy drill before you get out. Do an excellent job in school today & thank your parents for getting you here. Be sure to use your sunscreen this weekend if you have to be outside. Sunday at 7 a.m., have a great day!