Monday, July 4, 2016- LCM

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest

12 x 50 @ :10 rest as follows:
odds- 25 catchup free drill, 25 choice breaststroke drill
evens- 35M kick on back build to FAST at LG stand, then 15M skull on back with hands at side
1 x 300 in primary stroke as follows- all "swim" is FAST
odd 50's are swim/drill/swim by 1/3's
even 50's are drill/swim/drill by 1/3's
1:00 rest, check HR 

16 x 100 as follows:
1-3, 50 swim in primary stroke at 1st 50 split of 100 Goal Time, then 50 swim free, @ 2:00
#4- kick on back- FAST UDK to 10M- @ 2:30
1:00 rest, check HR sporadically

6 x 300 as follows:
200 pull free with shnorkel- steady head, see hands pulling back, even & full hip rotation
take off shnorkel & buoy & go on the next even interval (ex: :05, :40, etc...)
100 swim free br 3 at 1500 Goal Pace- get time so you can tell me what you held
:20 rest to put shnorkel & buoy back on

Until the end of workout, finish up with...
6 "out & backs" kick with boards @ 1:00- fly or free out, flip turn at mid-pool, then breast kick back
1:00 rest to put fins on...
6 x 25 @ :40-
odds are FAST to 15M, then drill; evens are all swim build to FAST finish

100 easy drill at 7:15 before you help take out the lanelines. Wear your sunscreen today, drink plenty of water throughout the day & make sure you have arranged for a ride to workout tomorrow morning. Have a great day!