Sunday, June 12, 2016- LCM

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

With fins, 4 sets of:
2 x 50 drill @ 1:00- ra2 la2 free in odd rounds, primary stroke NO FREE in even rounds
1 x 100 @ 1:45- 50 swim/drill by 25's- same stroke (build swim to FAST), then 50 kick FAST (UDK!)
No rest between sets, check HR after 4th set, then get right into...
1 x 200 50 kick on back (UDK!), 25 drill, 25 choice skulling
1:00 rest, check HR again

4 sets of:
9 x 50 @ :55- 3 sets of 3:
1- fly/choice by 25's
2- breast/free by 25's
3- kick free/breast by 25's FAST!
1 x 450 swim @ 6:30-
 150 swim free br 3/5/3- smooth & strong, about 80-85% effort (Lanes 1&2 go 100)
 150 swim IM by 50's (NO FREE)
 150 swim free br 3/5/3- same good stroke, FASTER (Lanes 1 &2 go 100)
3 x 100 swim/kick by 50's in primary stroke @ 2:10 descend 1-3 to something juicy!
No rest between sets, but check HR after last 100 swim/kick in each round

12 x 50 kick with boards @ 1:10- 1 easy choice/breast by 25's, 1 FAST for time free/breast by 25's
MYSTERY SET
1:00 rest

With fins, finish up with...
24 x 25 @ :40- "the usual"

100 easy drill before you get out to help with the lanelines. Do an excellent job with your HW today, make sure you're ready for the last week of school. Have a great day!