Thursday, June 18, 2015

Thursday, June 18, 2015
Written for LCM

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

5 FAST DOLPHIN KICKS OFF EACH WALL TODAY!

With fins, 2 sets of:
3 x 100 @ 1:50- 2 dolphin kicks 1 pull breaststroke/breaststroke pull with free kick- by 50's
2 x 50 kick all out FAST @ 1:00 (on back)
1 x 100 swim/kick on back by 100's breaststroke @ 2:00- FAST (breast swim is with dolphin kick)
No rest between sets, check HR after 2nd set.

With shnorkel (where noted):
4 x 50 @ :55 pull free with shnorkel- roll hips evenly, keep your head still in "neutral" position
1 x 300 swim free br 3/5/7 by 50's- get time, @ 5:00
4 x 50 pull free with shnorkle- as agreed, @ :50
1 x 300 swim free br 3/5 by 50's @ 5:00
4 x 50 swim free br3 @ :45
1 x 300 swim free with shnorkels- FASTEST 300 of the day!
1:00 rest, check HR

Until 7:00 a.m.:
4 x "out & backs" kick with boards @ :50- there are always FAST (free out, choice back)
BROKEN 100: 50 swim in primary stroke FAST, :10 rest, 50 kick all out FAST on back
1:00 rest after each round, check HR

100 easy drill before you help take out the lanelines. Change quickly for drylands &  be sure to offer to help around the house today. Have a great day!