Friday, July 15, 2016- LCM

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

NO FREE on primary stroke:
2 x 200- drill/swim by 25's in primary stroke @ :10 rest
3 x 50 swim dps @ 1:10 in primary stroke, count strokes & descend that #1-3
3 x 50 swim in primary stroke at stroke count from 3rd 50 above; desc time 1-3 @ 1:10
1 x 900 swim free with shnorkels (NO shnorkel on 2nd 300), descend the 300's 1-3 to something juicy
2 x 200 @ :10 rest swim/kick by 50's in primary stroke, descend the 100's 1-2
6 x 50 in primary stroke NO FREE @ :55- odds swim, vens swim/kick by 25's
1:00 rest, check HR

5 sets of:
1 x 100 drill/swim dps by 25's in primary stroke @ 2:15
4 x 50 swim at 200 Goal Pace in primary stroke @ 1:10
1 x 50 kick with boards all out FAST breaststroke/primary kick by 25's
After 2nd & 4th sets...
1 x 300 pull free- choice of equipment

 With fins, finish up with:
24 x 25 @ :40 in sets of 4- the "usual"

100 easy drill before you get out. Wear your sunscreen today, drink plenty of water & be sure to thank your parents for getting you to the pool this morning. Have a great day!