Saturday, September 12, 2015- LCM

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

GOOD UDK**GOOD UDK**GOOD UDK**GOOD UDK**GOOD UDK**GOOD UDK


3 sets of:
6 x 50 @ 1:10
1&2- 25 fist free br 3 drill, 25 swim free br 5- feel water on forearms
3&4- 3 kicks 1 pull breaststroke drill (feel FLAT as kick drives you forward)
5&6- kick with boards, 25 free kick, 25 NO FREE kick
1 x 300 swim freestyle with shnorkel, get time & descend 1-3 to what you can (no shnorkel, br 3/7 by 50's)
1:00 rest between sets, check HR after each 300

4 sets of:
2 x 150 @ 3:30- 100 back (12 kicks/3 strokes for 1st 50, then 50 swim with steady "IM" tempo), 50 swim breaststroke (let your legs drive you forward with each kick)
1* x 100 kick FAST for time on back- five FAST UDK off each wall @ 2:30
 *add 1 x 100 in each round, so in 4th round you go 4 x 100 kick
No rest between sets, check HR after last 100 kick in each set.

Until 9:30 a.m.:
50's as follows:
odds- always swim freestyle br 3/5 by 25's @ :55
evens- alternate between swim NO FREE, and kick on back- all @ 1:00

100 easy drill before you get out. Do an excellent job with your HW this weekend & be sure to thank your parents for getting you to the pool today. Get excited for our regular training schedule to kick in on Monday Morning (5:15 a.m.) or Monday Afternoon. Have a great day!