Thursday, July 23, 2015- LCM

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

3 sets of:
1 x 150 @ 3:15- ra2 la2 free drill/12 kicks 1 stroke back drill/3 kicks 1 pull breast drill- by 50's
1 x 100 @ 1:50 swim back/breast by 50's (tempo on the back & legs on the breast)
1 x 50 @ 1:10 kick on back, get time & descend 1-3
After 3rd set...
3 x 400 swim @ :20 rest (lane 1 go 300's), odd 400's are swim back/breast by 50's (neg split), #2 is swim free with shnorkel
1:00 rest, check HR

ZONES-
5 sets of:
2 x 50 drill perfect in main race stroke @ 1:10
1 x 200 swim free br 3, except 3rd 50 is kick with boards, @ 3:10
1 x 200 BROKEN: 100 swim free br 3/5 by 50's @ 85% effort/:10 rest/50 swim FAST in primary stroke/:10 rest/ 50 kick FAST with boards (same stroke as 50 swim)
Check HR after each set.

Non-Zones:
3 sets of:
4 x 50 swim free br 3 @ :55
6 x 50 as follows:
odds- swim in primary stroke (NO FREE) @ 1:00
evens- kick FAST on back @ 1:10
8 x "out & backs" (to the silver ladder) @ :50
odds- kick free/breast by 25's with boards
evens- swim/kick on back in primary stroke
1:00 rest after each set, check HR


100 easy drill before you help take out the lanelines, then change quickly for drylands. Make sure you're keeping up with your summer reading. Have a great day!