Sunday, May 31, 2015

Sunday, May 31, 2015
Written for LCM

1 x 600 as follows:
300 swim relaxed freestyle br 3- good head position, even hip rotation throughout
200 reverse IM- each 50 is drill/swim/drill by 17M
100 kick on back- 25M breaststroke kick on back, 25 choice kick on back
1:00 rest

1 x 400- 25 catchup free drill, 25 choice fly drill, 25 swim fly, 25 fly kick on side
From mid-pool with fins & shnorkels:
8 x 50 @ 1:10- 25 dolphin kick on belly (arms at side, steady head position), 25 fly pull with free kick
Fins off, check HR, then...

4 sets of:
3 x 50 swim free br 3 (odds) or 5 (evens) @ :50
3 x 50 swim fly/free by 25's @ :55, desc 1-3
3 x 50 dolphin kick with boards @ 1:05- all FAST
Check HR after even sets. After 4th set...
MYSTERY SET

Until 9:30 a.m.:
350's descend 1-3's @ 6:00
150 swim free br 3/5/7 by 50's
150 swim reverse IM (breast/back/fly by 50's)
50 kick FAST free with boards
Check HR after every 350...

200 easy drill/skull by 25's before you get out.

Help with the lanelines before you change. Do an excellent job with your HW today, make sure you're ready for the week ahead at school, thank your parents for getting you here this morning, and be sure to wear your sunscreen if you have to be outside today. Have a great day!