Monday, July 11, 2016- LCM

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

2 sets of:
1 x 200- 50 ra2 la2 free drill, 50 choice drill in primary stroke NO FREE
:10 rest
2 x 100 swim/kick by 50's in primary stroke NO FREE @ 2:00 (@ 2:20 Lanes 1&2), desc 1-2
No rest between sets, check HR each set

3 sets of:
4 x "out & backs" kick w/boards @ :55- free/fly, forward & backwards somersault at the LG stand
4 x all sprints (swim) to the LG stand @ :40- go free/primary/4th best stroke, by round
No rest between sets,c heck HR after 3rd set.

2 sets of:
3 x 100 swim/kick by 50's @ 1:50 (L1&2 @ 2:00)
3 x 100 swim free/primary stroke NO FREE @ 1:40 (L1&2 @ 1:50)
3 x 100 swim free br 3/5 by 50's @ 1:30, desc 1-3 to what you can (L1&2 @ 1:40)
 2 sets of:
  2 x 50 swim @ :55 fly/breast, then all back on #2 (L1&2 @ 1:00)
  1 x 100 kick on back build first 50, 2nd 50 all FAST, @ 2:10 (L1&2 @ 2:20)* 2:00 & 2:10 in 2nd set
  2 x 50 swim @ :55 in primary stroke NO FREE, desc 1-2 (L1&2 @ 1:00)
1:00 rest between sets to check your HR and get some water.

Until 7:15 a.m., finish up with...
24 x 25 with fins @ :40- "the usual" in sets of 4.

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