Monday, June 22, 2015

Monday, June 22, 2015
Written for LCM

1 x 600- 300 swim freestyle, 300 reverse IM- each 150 is drill/kick on back by 25's
1:00 rest

UDK WAS BETTER THIS WEEKEND, BUT CAN BE BETTER

6 x 50 @ 1:10, odds fist free drill br 3, evens are 3strokes/12kicks back drill
4 x 150 @ 2:30
odds- 100 free pull br 3/5 by 50's, then 50 double arm back drill
evens- 50 12 kicks 1 pull back drill, then swim back build tempo to FAST, then 100 pull free br 3/5
6 x 100 swim free/back by 50's @ 1:40 (odd 100's, back is "IM Tempo," even 100's back is smooth & strong
8 x 50 kick @ 1:00- 1-4 on back (UDK!), 5-8 with boards; odds are free, evens are choice
1:00 rest, check HR

Pair up in 3's...everybody goes 4 rounds of:
4 x "out & backs" kicking with boards @ 1:00- these are FAST
Entire group of three hustles over to the diving well for three rounds of VDK...
:25 FAST vertical breaststroke kick/:05 rest
All three RACE to the far end of the diving well- winner gets to sit out the very next round of VDK.

With fins, 3 sets of:
8 x 50 2 dolphin kicks 1 pull breaststroke drill @ 1:05- hands close to the surface on the recovery
3 x 100 @ 2:15- breaststroke pull with free kick on 1st 50, choice breast drill on the 2nd 50.
At 7:20 a.m., check HR & take fins off.

Finish up with: 8 x 50 swim breaststrokedesc 1-3's @ 1:10, every third should be FAST

Do some reading today & be sure to help around the house. Thank your parents for being at the meet all weekend. Have a great day!