Monday, June 8, 2015

Monday, June 8, 2015
Written for LCM

1 x 600- 300 swim freestyle, 300 rverse IM- each 100 is drill/kick on back, by 50's
1:00 rest

8 x 50 @ 1:10-
odds- 25 fist free br 3, 25 fly kick on side
evens- 25 3 strokes/12 kicks back drill, 25 kick breast on back
1 x 300- odd 50's kick choice on back, 2nd 25 is FAST; even 50's are drill/swim by 25's in primary stroke NO FREE
1:00 rest, check HR

6 x 50 as follows:
1&2- swim 25 free br 3, 25 swim NO FREE @ :55
3&4- kick with boards @ 1:05- 25 free kick 25 fly kick (#1), #2 is 25 breast kick/25 free kick
5&6- swim free br 3 @ :50
1 x 200 @ 3:30- swim free/kick FAST choice by 100's- get time

6 x 50- as above
1 x 300 @ 5:30- 200 swim free br 3/5 by 50's, 100 kick FAST free

6 x 50- as above
1 x 400 @ 7:30- 300 swim free br 3/5/7 by 50's, then 100 kick FAST free/breast by 25's

6 x 50- as above
1 x 300 @ 5:30- 200 swim IM, then 100 kick FAST free/dolphin kick by 25's

6 x 50- as above
1 x 200- 100 swim in primary stroke (NO FREE), 100 kick FAST  in primary stroke, get time
1:00 rest, check HR


Until 7:15:
From mid-pool, partner up for "out & backs;" go 2 free, 2 NO FREE- really focus on the UDK off the turn

100 easy drill before you get out. Do an excellent job in school today, thank your parents for getting you to workout this morning & get excited for our meet this weekend. Have a great day!