Friday, June 5, 2015

Friday, June 5, 2015- combined with Sr. Gold
Written for LCM

1 x 600-
300 swim freestyle- even hip rotation to both sides
300 NO FREE- each 100 is drill/swim/drill/kick by 25's (different stroke each 100)
1:00 rest

9 x 100 in 3 sets of 3:
1&2- ra2 la2 free drill/choice drill in primary stroke (NO FREE) @ 1:45
#3- kick @ 2:00 choice on back FAST, really work your UDK here!
12 x 50 kick as follows (middle 4 x 50 kick on back, others are with boards):
1-3 @ 1:05 (#1 is 17M FAST-34M moderate; #2 is 34M FAST-17M moderate; #3 is all FAST)
#4- kick 1/2 free 1/2 breast @ :50- you'll have to hustle here!
1:00 rest, check HR


3 sets of:
4 x 150-
odds- fly/back/breast by 50's @ 2:45 (SG @ 2:30??)
evens- back/breast/free by 50's @ 2:30 (SG @ 2:15??)
2 x 400 @ 6:30 (SG @ 6:00??) IM swim- (100 of each stroke) except last 100 is kick with boards; desc 1-2 to something juicy
No rest between sets. Check HR after each set.

Until 7:15 (or 7:30)...
With shnorkels:
18 x 50 pull free, 2 @ :55, 1 @ :40- concentrate on even hip rotation & steady head position.
Check HR after #18

Hustle to help with the lanelines before you go. Do an excellent job in school today, thank your parents for getting you here this morning, and be sure to wear your sunscreen if you have to be outside this weekend. Have a great day!