Tuesday, September 8, 2015- LCM

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

**GOOD UDK THROUGHOUT WORKOUT TODAY**

2 sets of:
4 x 50 ra2 la2 freestyle drill @ 1:05
3 x 200 @ 3:40- 50 fist free drill br 3, 50 swim free br 3, 50 catchup free drill, 50 kick breast on back
6 x 50 kick on back @ 1:10- 25 breast kick, 25 free kick (middle 2 x 50's with boards)
1:00 rest after 1st set, check HR.
After 2nd set, continue right into...
8 x 50 @ :55
odds- swim free br 3
evens- swim free (br 5)/NO FREE by 25's
1:00 rest after 2nd set, check HR

1 x 800 swim free with shnorkels- smooth balanced stroke, BIG 6 BEAT KICK every 3rd 50
1:00 rest

With fins:
4 x 50 breast pull with free kick @ 1:05
1 x 100 kick FAST dolphin kick with boards @ 2:10
4 x 50 @ 1:05- 2 dolphin kicks 1 pull breaststroke
2 x 100 kick FAST dolphin kick with boards @ 2:20
1:00 rest, check HR & take fins off

Until 6:30 p.m.:
1 x 50 swim free br 3 @ :55
1 x 50 swim breast/free by 25's @ :55
1 x 50 swim breaststroke @ :55
1 x 50 kick FAST free on back @ 1:15
Check HR immediately after the 50 kick, but stay on your interval & continue into the next round of 50's


100 easy drill before you get out to help with the lanelines. Do an excellent job with your HW tonight & get excited for the upcoming year. Next workout is Thursday, again right here at 4:30 p.m. Have a great day!