Thursday, July 21, 2016- LCM

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

16 x 50 in sets of 4:
1-2, choice drill (same stroke for both) @ 1:00
3-4, choice kick/breast kick by 25's, all on back; focus on FAST UDK to 10M, @ 1:10

2 sets of, all @ :10 rest:
1 x 250- 100 swim free br 3/5 by 50, 50 kick choice on back (FAST UDK to 10M), 100 drill/swim by 25's in primary stroke NO FREE
2 x 150-drill/swim by 25's in 4th best stroke, except middle 50 is kick breast in back (FAST UDK to 10M!)
8 x 50 swim/kick by 25's, IM order by 50's.
1:00 rest between sets, check HR after 2nd set.

Anybody racing tomorrow at JO's, get out after the "2 sets of" and get excited for the meet this weekend! Everybody else, continue with...

15 x 100 in sets of 5 (3 sets of 5) as follows:
1&2- swim IM order by 50's@ 2:00
3&4- swim/kick on back by 50's, all free @ 2:00- you'll have to hustle here, focus on FAST UDK to 10M!
:15 extra rest, get boards
#5- all out kick FAST with boards, free/breast by 50's.
1:00 rest between sets, check your HR.

100 easy drill before you help with the landlines. Thank Christine and Jim for running your workout today. Wear your sunscreen if you have to be outside. Have a great day!