Sunday, July 10, 2016- LCM

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

2 x 200 @ :10 rest, 50 catchup free drill, 50 choice kick on back build to FAST
8 x 50 @ 1:10 in primary stroke NO FREE- odds are drill/swim (build); evens are swim (FAST)/drill
2 x 300 @ :10 rest with shnorkels (Lanes 1 & 2 go 200, 50 swim free, 50 skulling)-
100 swim free neg split, 50 choice skulling- don't rush the skulling, feel the water on your hands & forearms
12 x 50 @ :55 in 3 sets of 4 (Lanes 1 & 2 go @ 1:05):
1-2, swim free/fly or breast by 25's
3-4 kick on back, FAST UDK to 10 meters
1:00 rest, check HR

6 sets of:
3 x 50 @ 1:00 as follows:
 15M swim FAST, then 35M drill;
 30/20;
 50M swim FAST
 odd rounds free, even rounds primary stroke NO FREE
2 x 100 swim IM @ 1:40 (Lanes 1 & 2 @ 2:00)- they can be any order you want, but they have to be IM order by 50's (back/breast; breast/free; fly/back), AND, swum the way you swim the IM in a race
1:00 rest after 3rd set, check HR when you can- at least once in each round.

Break into groups for the following, and leave Lane 1 open for the 500 IM'ers (400 IM + 100 kick):

A) 900 kick, by 150's as the 3 x 50 above in the previous set; middle 300 with boards, 1st & 3rd 300 on back, focus on FAST UDK to 10M
B) 3 sets of: 1 x 450 swim free with shnorkels (desc the 150's 1-3 to juicy), 4 x 50 swim free @ fastest interval you can make
C) "Reverse" Bucket of Balls- not a full bucket, but just ONE; lose 2 out of 3 & you get to do a 500 IM

Everybody will do A, B & C.

100 easy drill before you help take out the lanelines. Politely ask your parents if they can drop you off at breakfast & make sure you say "thank you." If you can't make breakfast, no problem, say "thanks anyway" and offer to help around the house today. Remember, NO SUNDAY MORNING WORKOUT NEXT WEEK. Have a great day!