Tuesday, May 26, 2015

Tuesday Morning, May 26, 2015
Written for LCM


1 x 600-
300 swim easy freestyle (good head position, even hip rotation)
300 reverse IM (NO FREE), each 100 is drill/kick on back by 25's
1:00 rest

With fins:
8 x 50 @ 1:10 breaststroke drill (1-4, breast pull with free kick; 5-8 2 dolph kicks 1 breast pull)
Take fins off...
1 x 300 as follows:
25 skulling on stomach- don't rush, feel the water on hands & forearms
25 choice breaststroke drill
25 swim breaststroke
25 breast kick on back
1:00 rest

8 x 100 swim-
odds- back/breast by 50's @ 1:50 (or 2:00)
evens- swim freestyle br 3/5 by 50's @ 1:30 (or 1:45)
1:00 rest, check HR

6 sets of:
2 x 50 kick free with boards @ 1:15, descend 1-2 so #2 is FAST
1 x 100 kick on back with strong negative split & UDK, @ 2:15
2 x 50 kick breast with boards desc 1-2 so #2 is FAST, @ 1:15
1 x 100 kick all FAST for time on back @ 2:30
No rest between sets....
HOWEVER...
1 x 400 pull free with snorkels after 4th set.

100 easy drill before you get out. Do an excellent job in school today, drink lots of water & eat well, and thank your parents for getting you here. Have a great day!