Tuesday, September 1, 2015- LCM

1 x 600- 300 freestyle (swim/kick on back by 50's)/300 reverse IM- each 100 is drill/dolph kick on side, by 25's
1:00 rest

Nice job yesterday, a good start to the year- but let's have better UDK off each wall!

3 sets of 4 x 50 as follows:
1&2- ra2 la2 free drill @ 1:05- head position/rotation/follow-through
3&4- kick on back, desc 1-2 to FAST @ 1:15- good UDK (middle round with boards)
No rest between sets, check HR after 3rd set.

Talk about backstroke:

• Body position
• Even hip rotation
• Steady kick or BIG kick??? 

 Review backstroke drills: 12 kicks/3 strokes (12k/3str); 1/2 ra 1/2 la; double arm (da back)
6 x 100 @ 2:30- drill backstroke (different by 100's)/kick on back build
1:00 rest, check HR

3 sets of:
2 x 100 swim freestyle br 3/5 by 50's (different intervals by lanes: 1:40, 1:50 & 2:10)
3 x 50 backstroke @ 1:15- 1&2 are drill, #3 is swim backstroke build to FAST
No rest between sets, check HR after each set.

In the diving well, finish up with:
Vertical kicking until 7:00 a.m.

Be sure to help take out the lanelines before you go change. Do an excellent job in school today & thank your parents for getting you here this morning. Have a great day!