Thursday, September 10, 2015- LCM

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

**Focus on UDK & body position today**

With fins:
6 x 50 kick @ 1:10- odds on back (UDK on back), evens on side (UDK on belly, roll to side after breakout)
6 x 50 breast pull with free kick @ 1:05- keep hands in front of body after press
6 x 50 kick FAST with boards @ 1:00- odds dolphin kick, evens free kick
1:00 rest, take fins off

4 x 100 @ 2:20- 3 kicks 1 pull breast drill/breast kick on back (UDK on back off the wall!) by 50's
8 x 50 @ :55 as follows:
odds- swim free br 3/5 by 25's
evens- swim 25 breast, 25 free br 3
4 x 100 kick on back @ 2:30- 50 dolphin kick (UDK on back), 50 free kick (UDK on back)
1 x 600 swim free with shnorkel- balanced hip rotation, steady head position, BIG 6 BEAT KICK ON EVEN 50's
:30 rest
8 x 150 @ 3:30 kick with boards as follows:
odds- IM order by 50's (dolphin kick/free kick/breast kick by 50's)
evens- all freestyle kick
1:00 rest, check HR

With fins & shnorkels, until 6:30 p.m.:
50's dolphin kick on stomach with arms at side @ 1:30- steady head position & consistent kick


100 easy choice drill before you get out. Do an excellent job with your HW tonight & be sure to thank your parents for getting you to the pool today. Saturday Morning here at 8 a.m., our last LCM workout (and SportFair will be here for you to get equipment & suits). Have a great day!