Wednesday, July 22, 2015- LCM

1 x 600- 300 swim freestyle/300 reverse IM (2 x 150)- each 50 is drill/swim by 25's
1:00 rest

With fins:
6 x 100 @ 2:00, 50 2 dolphin kicks 1 pull breaststroke drill, then 50 catchup free drill- feel hips rotate after each stroke; be slow & deliberate with your stroke here
Take fins off, check HR

 18 x 50 @ :55 as follows:
1-6, swim free br 3, build speed (with kick) after 25M
7-12, 15M swim breaststroke, 35M swim free br 3
13-18, 25M swim breaststroke, 25M swim free br 3- you'll have to hustle to make this!
1:00 rest, check HR


LONG SWIM-
3 times through:
300 swim IM- fly/back/breast by 50's, 2x- 2nd 150 FASTER than 1st 150
200 kick (100 with boards- dolphin kick/breast kick by 25's; then 100 kick free on back neg split)
100 swim free br 3/7 by 50's- desc this 100 from smooth & strong on the 1st round to at least 95% effort on the 3rd time through
1:00 rest after 3rd time through, check HR


ZONES-
5 sets of:
3 x "out & backs" kick FAST with boards (to 15M) @ :45
:15 extra rest
3 x 100 swim freestyle br 3/5 by 50's or 4/2 throughout, @ 1:25 (@ 1:20 in 3rd & 5th set)
:20 extra rest
1 x 100 kick FAST for time with boards- can be your choice, but the last 25M is breaststroke kick

Non-Zones:
9 x 100 pull free with shnorkel & buoy @ 1:50, descend each set of 3 to what you can
1:00 rest

With fins:
24 x 25 @ :45- "the usual"

100 easy drill before you help take out the lanelines. Do some chores around the house today & thank your parents for getting you to the pool this morning. Have a great day!