Tuesday, June 9, 2015

Tuesday, June 9, 2015
Written for LCM

1 x 600- 300 swim relaxed freestyle/200 reverse IM, drill-swim by 25's/100 kick on back
1:00 rest

With fins:
8 x 50 @ 1:05
1&2- 2 fly/2 breaststroke drill by 25's
3&4- choice fly/choice breaststroke drill by 25's
8 x 50 @ 1:00- each 50 is:
1/3 FAST underwater dolphin kick
1/3 swim in primary stroke build to FAST
1/3 drill in primary stroke
1:00 rest, check HR & take off fins

4 sets of:
1 x 150 swim free br 3/5/7 by 50's @ 2:15
1 x 150 swim 100 free br 3, 50 kick on back @ 2:30
1 x 150 swim free br 3/5/3 by 50's @ 2:10
1 x 150 swim 100 free, 50 in primary stroke @ 2:20
1 x 150 swim free br 3 @ 2:05
1 x 150 swim IM- get time, check HR- who can break 2:00? 1:50??
:30 rest between sets.


With fins until 7:15 a.m., finish up with...
"Staggered" out & backs-
#1- swim FAST to 12M, then flip turn & kick back to wall FAST, @ :40
#2- swim FAST to 18M, then flip turn & kick back to wall FAST @ :50
#3- swim FAST to 25M, then flip turn & kick back to wall FAST @ 1:00
Change strokes after each round of 3

100 easy drill before you get out to help with the lanelines. Do an excellent job in school today, thank your parents for getting you to the pool this morning, and get excited for our meet this weekend. Have a great day!