Friday, June 19, 2015

Friday, June 19, 2015
Written for LCM

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/choice by 25's

5 FAST UDK OFF EVERY WALL TODAY

6 x 50 @ 1:05- odds are fist free drill br 3, evens are choice drill in primary stroke (NO FREE)
2 sets of:
4 x 50 kick on back @ 1:10- 5 FAST UDK
1 x 200- 100 swim free br 3/5, 100 kick free with boards @ 3:30- this is FAST
1 x 100 "LONG COURSE IM" @ 2:00 (25 swim fly/25 swim breast/25 swim back/25 kick FAST free @ back
4 x 50 kick on back @ 1:05- 5 FAST UDK
1 x 200 swim/kick- as above, but in your primary stroke- @ 3:30; this is FAST
1 x 100 "LONG COURSE IM" as above, @ 2:00
4 x 50 kick on back @ 1:00- 5 FAST UDK
1 x 100 "LONG COURSE IM" as above @ 2:00
2 x 100 @ 2:30 kick all out FAST for time with boards- free/fly by 50's on #1; free/breaststroke by 50's @ #2
1:00 rest, check HR after each set.

1 x 600 swim backstroke- 5 FAST UDK OFF EACH WALL
odd 50's- build your tempo into a FAST turn
even 50's- all out FAST from the LG chair into the turn.

Move to the diving well...
MORE WORK ON UDK

100 easy drill before you take the lanelines out. Do some reading this weekend, thank your parents for getting you to the pool today, and wear your sunscreen at the meet. Have a great day!