Tuesday, June 23, 2015

Tuesday, June 23, 2015
Written for LCM

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

UDK**UDK**UDK**UDK**UDK**UDK**UDK**UDK**UDK**UDK**UDK

With fins:
 8 x 50 @ 1:05- 2 dolph kicks 1 pull breaststroke (1-4), breast pull with free kick (5-8)
1:00 rest, take fins off...

3 x 200- 100 drill/swim by 25's (breaststroke), 100 kick with boards (fly/breaststroke by 25's) @ 4:00
6 x 50 swim breaststroke/freestyle by 25's @ 1:00
1 x 300 swim- 100 back (tempo), 50 breaststroke (legs) @ 5:30
6 x 50 swim breaststroke-freestyle by 25's @ :55
1:00 rest, check HR

3 sets of:
4 x 50 kick with boards @ 1:05 (odds: fast at the "ends;" evens: fast in the "middle")
2 x 150 @ 2:20- 100 swim free br 3/5 by 50's, then 50 kick on back- hustle here!
1 x 200 swim free (or back, if you can make the interval) @ 3:15- except 3rd 50 is kick FAST on back
3 x 100 kick all out FAST with boards (on back in 2nd set) @ 3:00- 50 free, 50 IM order (#1 is free/fly; #2 is free/breast; #3 is all free)
No rest between sets, check HR after each round.


100 easy drill before you help take out the lanelines. Change quickly for drylands & wear your sunscreen if you have to be outside today. Have a great day!