Thursday, September 3, 2015- LCM

1 x 600- 300 easy swim/kick on back free, then 300 reverse IM- each 100 is swim/kick by 25's
1:00 rest

2 sets of:
3 x 100 @ 2:10- fist free drill/swim free by 25's, then kick on back (free) by 50's
6 x 50 backstroke-
odds- drill @ 1:10 (12k/3str in 1st set; da back in 2nd set)
evens- swim @ 1:00- build tempo by midpool, then hold it until the end
3 x 200* (Lane 2 go 3 x 150 @ :15 rest) swim @ :20 rest
*in 1st set, go odd 200's swim neg split free with shnorkle; #2 is swim neg split backstroke
in 2nd set, go odd 200's swim neg split backstroke & #2 swim neg split free with shnorkle
1:00 rest between sets, check HR

Talk about breaststroke:

• FLAT body position at the end of each kick
• keep head DOWN until hands are outside your shoulders on the press
• squeeze your feet all the way TOGETHER at the end of each kick

With fins, work on breaststroke drills (50's @ 1:15): breast pull with free kick; breast pull with two dolphin kicks

Take fins off and work on 2 kicks 1 pull breaststroke drill


100 easy choice drill before you help take out the lanelines. Do an excellent job in school today & be sure to thank your parents for getting you to workout this morning. Have a great day!