Monday, August 1, 2016- LCM

1 x 600- 300 swim free br3, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest

2 sets of, all @ :10 rest-
250- 100 catchup free/swim free br 3 by 25's, then last 150 is drill/swim breaststroke by 25's; drill is breast pull with free kick
150- kick/drill/kick by 50's (UDK to 10M!), the drill is in primary stroke NO FREE
50- swim in primary stroke NO FREE, 25 build, then 2nd 25 is hold that speed with a good dps
Check HR after 2nd set, then 1:00 rest

8 x "out & backs" as follows:
odds- swim build to FAST flip turn at the LG stand, then drill back to the wall, @ 1:00
evens- swim all out FAST to 20M (not quite as far as the LG stand), then forward/backwards somersault, then skulling back to the wall @ 1:15
1:00 rest after #8, check HR

"Sledge Set:"
6 rounds of (go 200 Goal Pace for Janika, Slim, Ashley, Emerson & Cameron; IM for Jack & Mighty M-W; JP, go odd rounds free as written, even rounds breaststroke- FAST):
1 x 100 @ 2:15- 25 drill, 25 swim, 50 kick on back
3 x 50 @ 1:10-
1- swim smooth/build by 25's
2- swim at 800 pace (mile pace for Sammy the O)
3- swim at 400 pace
No rest between sets, check HR after each round.

6 sets of:
1 x 100 swim/kick on back by 50's, NO FREE, get time, @1:45
:20 rest
2 x 50 kick all out FAST @ :15 rest with boards, get time- how close can you come to to your 100 time above?

If there is time...
Work on starts in the diving well.

100 easy drill before you take out the lanelines. Wear your sunscreen today, drink plenty of water and pack wisely for your trip. Lots of "thank you's" to your parents is a nice idea (and very appropriate), too. Have a great day!