Thursday, June 25, 2015- LCM

1 x 600-
300 swim relaxed freestyle, even hip rotation, 300 reverse IM- each 100 is drill/choice by 25's
1:00 rest

With fins:
8 x 50 @ 1:10- 25M dolphin kick (start with UDK, roll onto side when you breakout- face locker rooms), then 25 fly pull with free kick drill
4 x 100 @ 2:30-25 "blow it out the back" fly drill, 25 swim fly br 1/1
1:00 rest, check HR & take fins off

6 x 50 @ :55- 15M swim fly (UDK!), then swim free br 3 to the end
2 x 200 @ 3:30- 100 swim free br 3/7 by 50's, then 100 swim/kick by 50's in primary stroke, NO FREE
6 x 50 @ :50- as above
2 x 200 @ 3:20- as above
6 x 50 @ :45- as above, but #3 is all swim free br 5
2 x 200 @ 3:10 (3:15 if necessary)- as above
1:00 rest, check HR

Until 7:00 a.m., with boards where noted:
6 x 50 kick with boards @ 1:15- free kick to 25M, 2 somersaults @ mid-pool, then breaststroke kick to the end- except #3 is ALL KICK FREE @ 1:00
1 x 100 kick FAST for time on back @ 2:30
Check HR after each FAST 100 kick on back.

Change quickly for drylands at 7:00 a.m. (lanelines stay in today). Be sure to do some summer reading today & help your parents around the house. Have a great day!