Sunday Morning, July 3, 2016- LCM

1 x 600- 300 swim freestyle, 300 reverse IM- 2 x 150 reverse IM, first 150 all drill, 2nd 150 all kick
1:00 rest

2 sets of
2 x 100- catchup free/2 kicks 1 pull breast drill @ 2:00
2 x 50 free kick on back (build), double arm back drill @ 1:10
2 x 100 choice breast drill, choice drill in primary stroke NO FREE @ 2:10
4 x 50 @ 1:10- 20M sit & spin back drill, 30M kick breast FAST
1 x 100 all choice kick, FAST UDK to 10M @ 2:30
12 x 50 kick FAST on back @ 1:10 (1-2), kick FAST with boards @ 1:10 (3-4), and kick FAST with boards @ :10 rest (5-6)
No rest between sets, check HR sporadically throughout

3 sets of:
3 x 50 @ 1:05 fly swim (build)-drill by 25's
3 x 100 swim back/breast by 50's @ 2:10, desc 1-3 to what you can (@ 2:00 in 2nd set, @ 1:50 in 3rd set)
3 x 250 swim free br 3 @ 4:00 desc 1-3 to something juicy- 2nd 250 is with shnorkel (2nd set is 350's @ 5:15; 3rd set is 450's @ 6:30) alternate use of shnorkels...
Check HR after each set, no additional rest between sets.

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 9:30 before you help take out the lanelines. Wear your sunscreen today & make sure you commit to the July meets online by tonight. Have a great day!