Friday, July 24, 2015- LCM

1 x 600- 300 swim freestyle/300 reverse IM- each 150 is drill/kick by 25's
1:00 rest

**GOOD UDK THROUGHOUT THE WORKOUT TODAY**

2 sets of:
2 x 200 @ :20 rest- catchup free drill/12 kicks 1 pull back drill by 50's
6 x 50 @ 1:10- 25M kick on back build to FAST, then 25M swim back strong
No rest between sets, check HR after 2nd set, then continue right into...
9 x 100 kick @ 2:20 as follows:
1&2- on back, desc 1-2;
#3- kick all out FAST for time with boards, 3rd 25 is breaststroke kick
1:00 rest, check HR again

ZONES-
3 sets of:
2 x 150 @ 2:30- 100 swim free br 3/7 by 50's, then 50 kick free on back
1 x 200 IM- 50 fly, 100 back (tempo), 50 breaststroke (kick) @ 3:30
2 x 150 swim free br 3/7/3 by 50's @ 2:05
Put shnorkels on...
1 x 300 swim freestyle with shnorkels, descend the 3 x 100 to all out FAST on the third 100
:30 rest between sets, check HR


Non-Zones
4 x 150 pull free with shnorkels (br 3/5/3 by 50's if you don't have your shnorkel) @ 3:15
4 x 100 @ 2:20- swim/kick by 50's; odd 100's are free, even 100's are primary stroke NO FREE
With fins:
18 x 25 @ :45 as follows (to the LG stand):
1&2- swim 1/2 FAST 1/2 drill
#3- swim all out FAST


100 easy drill before you get out to help with the lanelines.Do some reading this weekend & wear your sunscreen if you have to be outside. Sunday at 7 a.m. Have a great day!