Thursday, July 28, 2016- LCM

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

3 rounds of (add 2 x 100 in each round):
1 x 200-
odd 50's are swim (build the swim)/drill by 25's in primary stroke NO FREE
even 50's are choice skulling/kick by 25's (build the kick to FAST)
Each lane goes together for the 100's...
4 x 100 as follows:
odd 100's, swim free/primary stroke NO FREE by 50's @ 1:35 (Lanes 1 & 2 @ 1:50)
even 100's, swim free/kick free on back by 50's @ 1:50 (Lanes 1 & 2 @ 2:10)
No additional rest between sets, check HR sporadically throughout the set.

4 sets of:
2 x 150-
odds swim free br 3/5/3 by 50's @ 2:10 (Lanes 1&2 @ 2:25)
evens- drill/swim (build the swim)/drill by 50's in primary stroke NO FREE @ 2:40 (Lanes 1&2 @ 3:00)
4 x 50 swim at Goal Pace @ 1:10; 200 GP in primary stroke or 800/mile pace freestyle.
1 x 50 kick all out FAST for time with boards @ 1:15
No rest between sets, check HR after last 50 pace in each set.

Until 7:15 a.m., with fins, finish up with...
24 x 25 @ :40- the usual in sets of 4 (change strokes after each set of 4)

100 easy drill before you help with the lanelines. Wear your sunscreen today and drink plenty of water. Get excited to race next week. Have a great day!