Friday, June 10, 2016- LCM

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

3 sets of, all @ :10 rest (1st set is all freestyle, then primary stroke for 2nd & 3rd sets):
1 x 200- 100 swim free br 3, 100 drill/swim by 25's in primary stroke NO FREE
4 x 50 in primary stroke as follows:
odds- 25 swim build to FAST at mid-pool, then drill to the end
evens- 25 swim all out FAST to mid-pool, then drill to the end
Check HR after 3rd set, then continue right into...
1 x 900- 3 times through:
100 swim free/primary stroke NO FREE by 50's
100 kick on back choice- 5 FAST UDK's off each turn!
100 kick with boards FAST/easy by 25's- 3rd 25 is FAST breaststroke kick
1:00 rest, check HR

8 sets of:
4 x 50 swim free/primary NO FREE by 25's @ :55 (@ :50 in 2nd set, @ :45 in 3rd set- 2x)
1 x 100 drill/swim dps in primary stroke NO FREE by 25's @ 2:30
BROKEN 150: 3 x 50 @ :10 rest in primary stroke, 1 & 2 are swim; 3rd 50 is kick with boards
Check HR immediately after finishing the BROKEN 150
100 easy dril after 3rd & 6th sets.

100 easy drill before you help take out the lanelines. Do an excellent job in school today, get excited to race next weekend. Have a great day!