Thursday, June 2, 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 boards, where necessary:
3 x 200 @ :15 rest
50 kick breast/free by 25's with boards; 100 drill/swim by 50's in primary stroke NO FREE, 50 kick with boards- 25 dolphin kick (build), 25 choice kick all out FAST
1:00 rest after #3, check HR

6 sets of:
3 x 50 @ 1:10 kick breast/choice with boards by 25's- b'stroke kick is FAST, but #3 is all FAST
1 x 150 kick FAST- 50 dolph kick with boards, :10 rest, 100 kick FAST free/breast on back- get time
Get time for 150 kick, then...
1 x 100 swim IM order by 50's @ 2:00 (fly/back, then back/breast, etc...)
No rest between sets.

Until 7:15 a.m., finish up with...
6 x 50 swim (#3 & 6 are swim/kick by 25's)- @ :55 in odd rounds; @ :45 or :50 in even rounds
2 x 100 swim/kick in primary stroke by 50's @ 2:10 descend 1-2 to something juicy!
No rest between sets, check HR thoroughout.

100 easy before you get out. Be sure to help with the lanelines & do a great job in school. Have a great day!