Monday, June 15, 2015

Monday, June 15, 2015
Written for LCM

Great job at the meet this weekend!

1 x 600-
300 swim relaxed freestyle
300 reverse IM- each 100 is drill/kick by 25's
1:00 rest

We need to work on:
UNDERWATER DOLPHIN KICK
FIST DRILL FOR FREESTYLE PULL

8 x 50 @ 1:10- 5 FAST UDK OFF THE WALL, then fist free drill br 3
1 x 400 swim free/back by 50's- 5 FAST UDK OFF EACH TURN!
1:00 rest, check HR

3 sets of:
4 x 50 swim free br 3 @ :55
1 x 200 @ 4:00- 100 swim backstroke, 100 kick breaststroke/choice by 50's on back (2nd set with boards)
4 x 50 pull free br 3/5, 3/7, 3/5, 3/9 by 25's @ :55
1 x 200- 50 breaststroke (3k 1 stroke drill/swim by 25's), 50 kick free on back
1:00 rest between sets.


100 easy drill before you start to take out the lanes. Do an excellent job in school today & thank your parents for getting you to workout this morning. Have a great day!