Wednesday, June 17, 2015

Wednesday, June 17, 2015
Written for LCM

1 x 600-
300 swim freestyle br 3
300 reverse IM- each 50 (2 x 150's, NO FREE) is drill/kick by 25's
1:00 rest


^&%&*&()%$**5 FAST UDK OFF EACH WALL TODAY!&^*$%*

2 sets of:
4 x 50 @ 1:05- 3 strokes/12 kicks backstroke drill
1 x 200 @ 4:00, odd 50's swim backstroke build tempo, even 50's breast pull with free kick
No rest between sets, chekc HR after 2nd set.


Until 6:20 a.m.:
4 x 50 kick FAST with boards @ 1:15, get times
1 x 100 swim back/breast by 50's @ 2:15
2 x 50 kick all out FAST @ :15 rest, get times & add together; can you be faster than avg time from 4 x 50's (times 2)?


LONG SWIM:
1 time through...
200 IM- 50 kick FAST dolphin kick with boards, swim back/breast/free
  200 swim freestyle br 3/5 by 50's- BIG NEGATIVE SPLIT HERE
200 IM- 50 swim fly br 1/1, 50 kick FAST free with boards, swim breast/free
  200 swim freestyle br 3/7 by 50's- 3rd 50 at least 90% effort
200 IM- swim fly/back, 50 kick FAST breaststroke with boards, swim free
  200 swim free br 3/9 by 50's- middle 100 is at 90+% effort
200 IM- swim fly/back/breast, 50 kick FAST freestyle with boards
  300 swim freestyle br 3, desc the 3 x 100's to all out FAST
1:00 rest, check your HR


Go a 100 easy drill before you take out the lanelines. Be sure to thank your parents for getting you to workout this morning- now that you're on summer break, ask what you can do to help around the house. Have a great day!