Thursday, June 11, 2015

Thursday, June 11, 2015
Written for LCM

1 x 600-
300 swim freestyle, 200 reverse IM- each 50 is drill/swim/drill by 1/3's, then 100 kick on back (choice/breaststroke by 50's)
1:00 rest

2 sets of:
4 x 50 @ 1:05- fly pull with free kick/dolphin kick on side by 25's
2 x 150 @ 2:30- 50 swim fly br 1/1 build to FAST at mid-pool, then hold that speed until the end, 100 swim free br 3/5; desc the 150's 1-2
3 x 100 @ 2:10 breaststroke drill/breaststroke swim by 50's- the drill will be different from round to round, the 50 swim is build to FAST at mid-pool, then hold that speed until the end.
No rest between sets, check HR after last 100 in each set.

5 sets of:
2 x 100 swim/kick backstroke by 50's @ 2:00 desc 1-2 to something juicy!
1 x 100 all kick FAST on back @ 2:15, get time
4 x 50 kick with boards all out FAST @ 1:15
AFTER EVEN SETS: 1 x 200 swim backstroke, IM tempo/all out FAST by 50's
1:00 rest after even sets, check HR.


Go a single 100 easy drill before you help pull out the lanelines. Do an excellent job in school today, thank your parents for getting you here & get excited for the meet this weekend. Have a great day!