Thursday, June 30, 2016- LCM

1 x 600- 300 swim freestyle, 200 reverse IM- all drill, 100 kick on back
1:00 rest

8 x 50 backstroke @ 1:10- 5 FAST UDK off the wall
odds- 6 kicks & switch drill to 25M, then kick free on back build to FAST
evens- sit & spin drill to 25M, then kick on back build to FAST
4 x 150 @ :10 rest- swim/choice drill/swim by 50's- all backstroke; build the swim to FAST at 25M & hold until the end.
1:00 rest, check HR

Sammy the O, Sledge & anybody who wants to go backstroke:
2 sets of, all @ :10 rest:
2 x 450 free- 100 swim br 3, 50 kick on back desc the 3 x 150's 1-3 to something strong
1 x 800 swim freestyle- swim it like you race it, good UDK throughout, get time

IM version (also 2x through):
2 x 450 IM- 100 swim/50 kick on back (swim fly/back, kick breast; swim back/breast, kick free; swim breast/free, kick fly)
1 x 800 swim IM- 200 of each stroke, 3rd 50 is kick on back; get time in 1st set, 2nd set should be faster

Lanes 1 & 2:
6 sets of-
2 x 100 swim IM order by 50's (fly/back on #1, then back/breast on #2) @ 1:50 (2:00 if needed)
3 x 50 freestyle- odds are swim @ :55 (then @ :50, @ :45 by round); 2nd 50 is always kick on back FAST @ 1:05
1:00 rest after 3rd set ONLY, check HR

With fins, until the end of workout:
3 x 50 2 dolphin kicks 1 pull breast drill @ 1:00
1* x 50 kick FAST on back (UDK to 10M!) @ :45
*add 1 x 50 kick on back in each round, no rest between sets.

100 easy drill before you get out to help with the lanelines. Wear your sunscreen today, and be sure to look at the events for the July meets this weekend so you can commit by Sunday (email me if you have any questions). Have a great day!