Friday, July 1, 2016- LCM

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

9 x 50 in sets of 3 @ 1:05
2- drill
1- swim dps
1 round free, 1 round primary stroke NO FREE, 1 round your choice
150 kick/skull/kick by 50's- build the kick to FAST at 25M & hold
1:00 rest, check HR & get fins

With fins, 3 sets of:
3 x 150 swim descend 1-3 to all out smoking FAST @ 2:50
1 x 50 kick all out FAST on back @ :40- same kick as you swam
1 round free, 1 round primary stroke NO FREE, 1 round your choice
After 3rd set, check HR & take off fins.

1 x 800 freestyle:
150 pull, 50 kick on stomach- head flat, hands out front
1:00 rest, check HR

Until the end of workout...
2 x 100 kick on back @ 2:15, desc 1-2 to something juicy
3 x 50 kick FAST with boards @ :10 rest, get time
100 drill in primary stroke @ 2:30
2 x 50 swim FAST in primary stroke @ 1:15 (gets :05 faster by round until they're @ :10 rest in 5th round)
Check HR after 2nd 50 in each set; no additional rest between sets.

100 easy drill before you help with the lanelines. Be sure to wear your sunscreen today & get online & commit for the July meets. REMEMBER: there will be regular workout on Sunday, Monday and Tuesday of next week. This is an important stretch of training- especially if you've been missing workouts for meets other than our own, so make your plans now for a ride or carpool to get here. Have a great day!