Tuesday, June 14, 2016- LCM

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

3 sets of, all @ :10 rest
1 x 150- odd 50's are drill/swim by 25's; 2nd 50 is all kick on back build to FAST
1 x 100- drill/kick on back by 50's- build the kick to FAST at mid-pool then hold until the end
1 x 50- swim build to FAST at 25's meters, then drill to the end
1st set is free; 2nd set is primary stroke NO FREE, 3rd set is your choice
1:00 rest after 3rd set, check HR.

LONG SWIM-
1500 (3 x 500) as follows:
200 IM- 150 swim (50 of fly/back/breast), then 50 kick FAST free on back
100 swim free br 3/5 by 50's- strong neg split here
200 in primary stroke NO FREE- each 50 is swim (build to FAST), drill by 25's
After the 1500, go right into...
100 choice drill (your choice)
:10 rest
400 swim IM- neg split each 100, good UDK throughout- try to get your time
1:00 rest, check HR

With fins:
18 x 50 swim descend 1-3's to all out FAST @ 1:10 (odd rounds are free, even rounds are NO FREE)
1:00 rest

Until 7:15 a.m., finish up with...
3 x 100 swim free br 3 (except 2nd 100 is swim/kick on back by 50's) @....I'll give each lane their intervals
2 x 50 kick with boards, FAST @ 1:05 (- :05 in each round, do what you have to to make the interval).

100 easy drill at 7:15 a.m., then help take out the lanelines. Do an excellent job in school today & get excited for our meet this weekend. Have a great day!