Monday, July 13, 2015- LCM

1 x 600- 300 swim freestyle/300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest


8 x 50 @ 1:10- odds are fist free br 3/12 kicks 1 stoke backstroke
8 x 100 @ 2:00- swim free/primary stroke by 25's (1st 50), then kick on the 2nd 50 (1/2 dolph kick on side 1/2 breaststroke pull now.
12 x 50 in sets of 4:
1-2, swim free/NO FREE by 25's @ :55
3-4, swim/choice kick on back, by 25, @ :55
1 x 600 swim free with shnorkels- 100 cruise/50 swim FAST
1:00 rest, check your HR


With fins...
12 x 100 @ 2:30 descend 1-3 to all out FAST (odd rounds are free, even rounds are NO FREE)
1:00 rest, check HR & take fins off


Until 7:30 a.m., finish up with....
"Inside-out" 50's kick with boards @ 1:30
#1- kick FAST to the ladder, then kick (different kick) easy to the far ladder, then FAST kick (same kick you started with) to the end;
#2- easy kick choice to the ladder, then FAST kick to the far ladder, then easy kick to the end;
#3- all FAST kick for time
Change up your kick after each round of three.


100 easy drill before you help take the lanelines out. Offer to help your parents around the house today, and spend 30 minutes reading. Have a great day!