Sunday, Ju;y 26, 2015- LCM

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

With fins, 2 sets of:
4 x 50 breaststroke drill @ 1:10
3 x 100 breaststroke swim with dolphin kick desc 1-3 to something juicy @ 2:00
No rest between sets, check HR after each set.

4 sets of:
4 x "out & backs" @ :50 kick with boards
4 x 50 swim free/primary stroke (NO FREE) by 25's @ :50
No rest between sets, check HR after last set.

3 sets of:
6 x 100 swim free br 3 @ 1:25**, except #3 & 6 are @ 1:20
4 x 50 kick FAST @ 1:15+ on back
**In 2nd set, 100's are 2 & 1 @ 1:25/1:15;
**In 3rd set, 100's are 2 &1 @ 1:30/1:10
+50 kick are BROKEN in 2nd set with boards, @ :10 rest
After 3rd set...
1 x 600 pull free with shnorkel, desc 200's 1-2 to what you can, last 200 is free drill (catchup or ra2 la2 drill)
1:00 rest
MYSTERY SET

100 easy drill before you help take out the lanelines. Do some reading today & wear your sunscreen if you have to be outside. Have a great day!