Wednesday, June 24, 2015

Wednesday, June 24, 2015
Written for LCM

1 x 600- 300 swim free/300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest

3 x 100 @ 1:50- 50 fist free br 3, 50 choice drill in primary stroke (NO FREE)
3 x 100 @ 1:40- swim free br 3/primary stroke (NO FREE) by 50's
1 x 200 swim/kick in primary stroke by 25's (NO FREE) @ 3:45
12 x 50 swim free br 3- 2 @ :50, 1 @ :40 (Lanes 1 & 2 go 9 x 50- 2 @ :55, 1 @ :45)
1:00 rest

LONG SWIM-
5 FAST UDK OFF EACH TURN THROUGHOUT

350 swim freestyle br 3/5 by 50's- steady kick & even hip rotation; build last 150
100 swim back/breast by 50'sn (tempo, then legs)
50 kick FAST on back
:10 rest

550 swim freestyle br 3/5 by 50's, smooth & long on the way, desc the last 2 x 150's
100 swim back/breast (tempo, then legs)
50 kick FAST on back
:10 rest

750 swim freestyle br 3/5 by 50's- smooth & strong on the way, desc the 3 x 250 to something JUICY
100 swim back/breast- as above
50 kick FAST on back

With fins, until 7:30 a.m., finish up with...
3 x "out & backs" to the LG stand (swim/flip turn/kick on back) @ :50
1 x 50 swim all out FAST @ 1:00- target best LCM time
Change strokes after every other set.

100 easy drill before you help take out the lanelines. Do some reading today, and be sure to help your parents around the house. Have a great day!