Tuesday, June 15, 2015

Tuesday, June 15, 2015
Written for LCM

5 FAST DOLPHIN KICKS OFF EVERY WALL TODAY

1 x 600-
300 swim freestyle
300 reverse IM- 100 of each stroke (NO FREE), each 100 is drill/kick by 25's
1:00 rest

2 sets of:
3 x 50 fist free drill br 3 @ 1:00
3 x 50 choice breaststroke or fly drill @ 1:05
3 x 100 swim/kick on back by 50's descend 1-3 to FAST @ 2:00 (free in the 1st set, choice in the 2nd)

3 sets of:
4 x 50 swim free br 3/5 by 25's @ :50; 3rd 50 is br 3/7 by 25's (last round the 50's are @ :45)
4 x 50's "out & backs" swim/kick@ 1:00- be sure to circle swim here! Flip at midpool & kick back (these 50's get :05 FASTER by round
1 x 350 swim freestyle br 3/5 by 50's, get time & descend 1-3
1:00 rest between sets, check HR

Until 7:00 a.m.:
3 x 100 "LONG COURSE IM'S" (25 fly/25 breast/25 back/25 kick FAST free on back) @ 1:50, desc 1-3 to something JUICY
3 x 100* @ 2:15 kick on back, descend 1-3 to all out FAST, get time
*in even sets, go 4 x 50's all out FAST kick with boards @ 1:10
No rest between sets, check HR after last kick in each set

Go 100 easy drill at 7:00 am.m, then help get the lanelines out. Do an excellent job at school today & be sure to thank your parents for getting you to workout this morning. Have a great day!