Thursday, June 9, 2016- LCM

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

4 sets of, @ :10 rest throughout:
1 x 250- odd 50's drill, even 50's kick on back, same stroke throughout
1 x 150- swim/drill/swim by 50's- build the 50's swim to what you can
Go free on odd rounds, NO FREE in even rounds.
Check HR after 4th set, then get right into...
1 x 800 swim free with shnorkels, desc the 200's 1-2 & 3-4
1:00 rest, check HR

4 sets of:
4 x "out & backs" to the LG stand- swim out, flip onto your back, kick back to the wall- all FAST, all @ :50
4 x 100 as follows:
1- all kick on back (UDK!), 50 FAST 50 moderate choice
2- all kick on back (UDK!), 50 choice moderate, 50 FAST
3- all swim choice @ 1:30
4- all kick FAST with boards- :10 rest at the 50, all @ 2:30
Check HR after each Broken 100 kick.
After 4th set, get right into 200 drill/swim (by 25's) in primary stroke
1:00 rest

Until 7:15 a.m., finish up with:
4 x 50 swim at 200 Goal Pace in primary stroke @ 1:10
1 x 100 drill/choice by 50's @ 2:20

100 easy drill before you help take out the lanelines. Do an excellent job in school today, thank your parents for getting you to the pool this morning. Have a great day!