Thursday, May 28, 2015

Thursday, May 28, 2015
Written for LCM

1 x 600 as follows:
300 easy swim freestyle- dolphin kick off each turn, even hip rotation
200 reverse IM drill- each 50 is drill/kick by 25's
100 kick on back- 1st 50 is choice kick, 2nd 50 is breaststroke kick
1:00 rest

From mid-pool:
8 x 50 @ 1:10- 3 strokes/12 kicks back drill, 3 kicks 1 pull breast drill (by 25's)
1 x 400-
25 kick choice on back, 5 FAST UDK off the wall, 50 swim backstroke ("IM tempo" for 2nd 25), 25 swim FAST breaststroke
1:00 rest

2 sets of:
6 x 50 swim free br 3 @ :50 (even 50's are 25 free, 25 breast or fly)
3 x 100 kick fly kick/breast kick by 50's on back (2nd 100 with boards) @ 2:15 descend 1-3 to juicy!
8 x 50 swim free br 5 @ :45 (odd 50's are 25 free, 25 back)
4 x 100 @ 2:30 ALL FAST kick with boards as follows:
1st round: 25 dolphin kick, 25 breast kick, :10 rest, 50 freestyle kick
2nd round: 25 free kick, 25 dolphin kick, :10 rest, 50 breaststroke kick
Check HR after each round.

With snorkels, finish up with...
3 sets of 3 x 150 @ 2:20, 2:10, 2:00 by 3's; 100 swim free neg split, last 50 is catchup free drill (BIG kick to make the interval).
Check your HR after each set of 3.

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

Do an excellent job in school today, eat well & drink lots of water, and be sure to thank your parents for getting you to the pool. Have a great day!