Thursday, June 4, 2015

Thursday, June 4, 2015
Written for LCM


1 x 600-
300 swim freestyle
300 reverse IM- (2 x 150) each 150 is breast/back/fly by 50's- each 50 is drill/kick on back by 25's
1:00 rest

4 x 50 @ 1:05- 25 catchup free drill, 25 breast pull with dolphin kick
4 x 50 @ 1:05- 25 fist free drill br 3, 25 3 strokes/12 kicks backstroke drill
6 x 50 @ :55 as follows:
odds- swim free/back by 25's
evens- swim breast/free by 25's
1:00 rest


3 sets of:
3 x 100 swim free br 3/5 by 50's- 1&2 neg split @ 1:35, #3 @ 1:25
2 x 100 50 swim free br 3, 50 kick on back - descend 1-2 to something JUICY @ 2:10
1 x 100 kick all out FAST for time with boards- 50 free kick, 25 breast kick, 25 dolphin kick- @ 2:15
Check HR when you finish

3 x 100 swim free- as above
2 x 100 swim/kick on back- NO FREE for these 2 x 100's- desc 1-2 @ 2:10 to smoking FAST
1 x BROKEN 100 KICK with boards: 2 x 50 kick choice (but same stroke) @ :15 rest at the 50 (all @ 3:00)
Check HR when you finish. 1:00 rest between sets.


Finish up with...
18 x 50 pull with snorkels & buoys, 2 @ :55, 1 @ :45
100 easy drill before you get out.

Change quickly for drylands after you help roll up the lanelines. Do an excellent job in school today, thank your parents for getting you to workout, and get excited for our meet next weekend. Have a great day!