Tuesday, June 2, 2015

Tuesday, June 2, 2015
Written for LCM


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

With fins, 2 sets of:
6 x 50 @ 1:05- fly pull w/free kick (2nd set go 1/2 dolph kick arms at side 1/2 swim fly- w/shnorkels)
2 x 100 @ 1:45- 25 swim fly build to FAST 25 choice fly drill, then choice drill/swim by 25's on 2nd 50
No rest between sets. Check HR after 2nd set, then take fins off.

12 x 50 @ :55 (every 4th 50 @ 1:15)
1- 17M swim fly br 1/1, then 34M swim free br 5
2- 34M swim fly br 1/1, then 17M swim free br 5
3- all swim fly br 1/1
4- choice drill (1/2 of this 50 drill needs to be fly drill; other 25M is choice drill) @ 1:15
1:00 rest after #12, then check HR

Until 6:50 a.m.:
1 x 100 kick on back @ 2:00- good UDK!
1 x 100 swim backstroke- 1st 50 at "IM tempo," 2nd 50 is FAST, let your legs drive you on this 50 @ 1:45
1 x 100 kick on back @ 2:00- good UDK, this should be an all out JUICY crank!
BROKEN 200 KICK IM: 4 x 50 kick FAST IM order w/boards by 50's (fly/free/breast/free), :10 rest at each 50
1:00 rest between sets, check your HR after each set.


100 easy choice drill before you get out. Change quickly for drylands (until 7:15) after you've taken out the lanelines. Do an excellent job in school today, thank your parents for getting you to workout this morning, and get excited for our meet in two weeks. Have a great day!