Wednesday, May 27, 2015

Wednesday, May 27, 2015
Written for LCM

1 x 600-
300 swim relaxed freestyle, even hip rotation and good head position
300 reverse IM- 100 each of  breast/back & fly- each 100 is drill/kick on back by 25's
1:00 rest

8 x 50 @ :10 rest as follows:
odds- 25M hands out front skulling, then 25M choice breaststroke drill
evens- 25M "windshield wiper" skulling, then 25M different breaststroke drill
6 x 150 as follows:
odds- 100 kick with boards- 50 breaststroke kick, 50 choice kick (ez/FAST by 25's), then 50 breaststroke (1/2 swim FAST, 1/2 drill), all @ 3:15
evens- 100 swim freestyle br 3/5 by 50's, 50 swim backstroke (tempo) @ 2:30
1:00 rest, check HR

LONG SWIM-
3 times through:
250 swim free br 3/5/7/5/3 by 50's- even rotation & UDK throughout!
150 swim reverse IM (breast/back & fly)
100 kick FAST with boards (25 dolphin kick, 25 free kick, 50 breast kick)
Check HR when you finish.


All FAST, until 6:55 a.m.:
Pair up for "partner kick" 50's @ 1:10...
Starting end: start with boards- kick halfway with boards, then hand off to partner & kick back on back
Turn end: start on back (UDK!), kick halfway out, grab board from partner then kick back with boards.
NOTE: all kick with the boards is DOLPHIN KICK.

Finish up with 200 easy drill/skull choice, by 25's


Do an excellent job in school today, thank your parents for getting you here & get excited for our meet next month. Have a great day!