Wednesday, June 29, 2016- LCM

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

Focus on 5 FAST UDK's off each wall:
6 x 50 @ 1:00- odds are ra2 la2 free drill, evens are choice backstroke drill- focus on UDK
4 x 100 @ 2:15- 50 catchup free drill, 50 kick (UDK)/drill by 25's in primary stroke NO FREE
8 x 50 kick with boards:
odds- all free @ 1:00
evens- 25 breaststroke kick, 25 dolphin kick @ 1:10
:30 rest- check HR & get shnorkels
1 x 600 with shnorkels as follows:
100- swim free, steady head position, even hip rotation
50- kick on stomach (NO BOARDS) 25 free, 25 breast kick- breathe through the shnorkel while kicking
1:00 rest

3 sets of:
6 x 100 kick on back @ 2:15, desc 1-2's; good UDK throughout
3 x 50 kick with boards all out FAST @ 1:20- keep track of times, add up for 150M total
8 x 50 swim as follows:
odd 50's are swim IM order by 25's- NO FREE on these, @ :55 (Lane 1&2 @ 1:05)
even 50's are swim free br 5 by @ :45 (Lane 1 & 2 @ :55)
After #8, extra :30 rest, then...
BROKEN 150 KICK FAST WITH BOARDS- :10 rest at each 50- how close can you come to the 3 x 50 earlier in the set?
1:00 rest between sets.

 100 easy drill before you get out to help with the lanelines. Wear your sunscreen today and get excited for the July meets. Have a great day, see everybody tomorrow!