Wednesday, July 8, 2015- LCM

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

With fins, 2 sets of (only 1st set is with fins):
3 x 100 @ 2:00- 50 ra2 la2 free drill (hold head in neutral position), 2nd 50 is 1/2 dolphin kick on belly 1/2 3k1p fly drill
3 x 100 @ 1:45- 50 swim 1/3 fly, then free br 5 to the end, 2nd 50 is swim backstroke
:30 rest after 1st set to kick off your fins, then get into the 2nd set on the :45
 Check HR after 2nd set.

3 sets of:
6 x 50 kick @ 1:10 with boards- FAST breaststroke kick to the LG stand, then choice to the end (middle 2 x 50 are on your back, @ 1:00- done the same way; in 2nd set, 1st & last 50 are on back @ 1:00)
1 x 150 kick IM order by 50's FAST @ 3:15
No rest between sets, check HR after 3rd set; then...

MYSTERY SET
If you guess it, you don't have to do it

LONG SWIM-
Four times through:
50-swim fly to halfway build to FAST, then choice fly drill to the end
100 swim back (tempo)
50 swim breaststroke (BIG legs)
100 kick free/fly (odd rounds) or free/breast (even rounds) FAST with boards
After 4th round, continue right into...
600 swim backstroke- 100 smooth & strong/50 FAST; 50 smooth & strong/100 FAST
Check HR


With fins, until 7:30 a.m.:
3 x 25 @ :45 (repeat the 3 x 25 until 7:30)
1&2- 15M swim FAST, then drill to mid-pool
#3- swim all out FAST
Change strokes after every 6 x 25

100 easy drill before you help take the lanelines out. Offer to help around the house today & get excited for breakfast tomorrow after workout. Have a great day!