Monday, June 27, 2016- LCM

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

2 sets of:
1 x 300 @ 5:30- 50 catchup free drill, 50 choice drill in primary stroke
3 x 100 @ 2:00- 50 swim (dps)/drill by 25's in primary stroke, 50 kick on back build to FAST
 No rest between sets; check HR after 2nd set


16 x 50 kick (4 sets of 4 x 50) as follows:
1- with boards, freestyle/breaststroke by 25's @ 1:05*, build each to FAST
2&3- on back, freestyle/choice by 25's @ :55*- focus on 5 FAST UDK's off the wall; make the interval
4- with boards, freestyle/choice- all FAST @ 1:05*
*Lanes 1 & 2, go 1st & 4th 50 @ 1:10; go 2nd & 3rd 50 @ 1:00
After #16, take :30 rest (get HR), then continue right into...

8 x 150 as follows:
1- swim IM, get time
:10 rest
150 kick/swim as follows: 100 kick on back (dolphin kick, breast kick), 50 swim freestyle br 5- get time
Add time from 1st & 2nd 150 together for 300 total (subtract the :10 rest between the 150's), descend that time from 1-2 (four rounds total). Take :20 rest after the even 150's
After 8th 150...
1 x 900 swim free; steady head position & even hip rotation throughout, descend the 3 x 300's 1-3; odd 300's are with SHNORKEL!
1:00 rest

With fins, until the end of workout...
3 x 50 @ 3:00, as follows:
1 x 50 swim @ 1:00, get time
1 x 50 swim- same stroke, all out FAST, get time
:10 rest
1 x 50 kick all out FAST on back- target 10 meters underwater off the wall
After 3:00, start the next set of 3 x 50's; go free in odd rounds of 3 x 50's, go primary stroke in even rounds of 3 x 50's

100 easy drill before you get out to help with the lanelines. Wear your sunscreen today, do some reading & offer to help your parents around the house. Have a great day!