Monday, July 6, 2015- LCM

1 x 600- 300 swim freestyle, 200 reverse IM (drill/swim by 25's), 100 kick on back
1:00 rest

1 x 200 @ 3:45-25 choice drill in primary stroke, 25 fist drill free br 3
2 x 100 @ 2:00- 25 choice skulling, 25 swim in primary stroke build to FAST
4 x 50 @ 1:00- 15M swim FAST, 20M drill/15M swim FAST
1:00 rest

With fins:
24 x 25 @ :45- "the usual"
1:00 rest, check HR & take fins off

6 sets of:
2 x 100 @ 1:45- 50 swim free br 3, 50 drill in primary stroke
1* x 50 swim FAST in primary stroke (same stroke as drilling above) @ 1:00 (@ 1:10 after the first round)
*add 1 x 50 in each round, up to 6 x 50 in 6th set. Check HR after last 50 in each set.

Until 7:30 a.m.:
2 x 100 kick on back @ 2:30, descend 1-2 to something juicy! Get time
1 x 100 BROKEN kick with boards (:10 rest at the 50)- get time; can you be faster here than 2nd 100?


100 easy drill before you help take the lanelines out. Do some of your summer reading today & get excited for the upcoming meets! Have a great day!