Monday, June 1, 2015

Monday, June 1, 2015
Written for LCM


1 x 600 as follows:
300 swim freestyle- focus on even hip rotataion
300 reverse IM- 150 reverse IM (NO FREE), each 50 is drill/swim by 25's
1:00 rest

Talk about "3/2/1- swim 3" breaststroke drill...
8 x 50 "3/2/1-swim 3" breaststroke drill @ 1:10- let your legs drive you.
1:00 rest

5 rounds of:
4 x 100 swim breast/free (br 3)- 2 @ 1:45 (desc), #3 all swim free br 3/5 by 60's @ 1:35, then #4 swim breast/free by 50's @ 1:35 (go 25 breast/75 free if necessary) 
2* x 50 kick FAST with boards, breast/free by 25's @ 1:15
No rest between sets.
*add 1 x 50 kick in each set
Check HR after last 50 kick in each set
1:00 rest

Until 7:15 a.m.:
With fins, "out & backs" from mid-pool: swim in, do flip turn, kick back out, ALL FAST @ 1:05 (change stroke after every 4 x 50's)

100 easy drill before you get out.

Do an excellent job in school today, thank your parents for getting you to the pool this morning. Start thinking about your races & get excitedf or our meet in a couple of weeks. Have a great day!