Tuesday, July 7, 2015- LCM

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

6 x 50 @ 1:10- 25 choice freestyle drill, 25 dolphin kick on side
6 x 50 @ 1:00- 25 choice drill NO FREE, 25 kick on back build to FAST
6 x 50 @ :55 swim/kick on back by 25's, odds are freestyle, evens are NO FREESTYLE
1:00 rest, check HR


Get ready...
3 x 400 swim freestyle br 3 @ 6:00 desc 1-3, get your giddyup going on #3
3 x 300 swim freestyle br 3 @ 4:15
2 x 400 swim freestyle br 3 @ 6:30 desc 1-2, #2 should be JUICY!
3 x 300 swim freestyle with shnorkles @ 4:15
1 x 400 swim freestyle br 3 FAST for time- should be the fastest of the day!
Be sure you get your HR after each fast 400.

100 easy drill before you help take out the lanelines. Change quickly for drylands drink plenty of water today, even if you don't have to be outside. Have a great day!