Wednesday, June 10, 2015

Wednesday, June 10, 2015
Written for LCM

1 x 600-
300 swim freestyle- steady head position;
300 reverse IM (2 x 150 reverse IM, NO FREE), each 50 is drill/kick on back by 25's
1:00 rest


3 sets of:
2 x 100 @ 2:00- each 50 is drill/swim by 25's; free in 1st set, choice in 2nd set; NO FREE in 3rd set
3 x 50 swim/kick by 25's- same stroke you did on the 100 above; @ 1:05 in 1st round, @ 1:00 in 2nd set, @ :55 in 3rd set.
3 x 50 swim @ :50- fly/free on #1, back/free on #2. breast/free on #3
No rest between sets, check HR after 3rd set.


LONG SWIM-
One time through (continuous swim):
150 swim IM (NO FREE)
50 kick FAST free with boards
350 swim free br 3- get your time for this 350

150 swim IM- as above, but FASTER
50 kick FAST free with boards
400 swim free br 3, goal is to be FASTER on the 400 than you were on the 350...

150 swim IM- fastest of the day
50 kick FAST free with boards
450 swim free br 3- can you be FASTER here than on the 400?
1:00 rest, check HR then put fins on


With fins, finish up with...
"Out & backs" in sets of 3 (swim out, flip turn, then kick back):
#1- to 12M @ :40
#2- to 18M @ :50
#3- to 25M @ 1:00
Switch strokes after each set of 3.

100 easy drill before you get out. Please be sure to help take out the lanelines if you weren't able to help set up the pool. Make sure you're ready for your exams this week, thank your parents for getting you here this morning & get excited for the meet this weekend. Have a great day!