Tuesday, July 26, 2016- LCM

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill- kick by 25's
1:00 rest

With fins,
8 x 50 breast pull with free kick drill @ 1:10
8 x 50-
odds- breast pull with 2 dolph kicks @ 1:00
evens- kick free on back @ :45 (Lane 1 @ :55)
1:00 rest, check HR & take fins off

3 sets of:
2 x 100 swim/kick on back (all freestyle) @ 1:45 (Lane 1 @ 2:00)
2 x 100 swim breaststroke/kick breaststroke @ 2:00, descend 1-2 to something juicy
No rest between sets, check HR after 3rd set

2 sets of:
2 x 450 swim free br 3 desc 1-2 @ 6:30
6 x 100 swim at mile or 800 pace @ 1:45 (400 pace in 2nd set for Sammy the O)
1 x 150 FAST for time, 100 swim 50 kick on back, NO FREE
1:00 rest between sets, check HR

Until 7:15 a.m., finish up with...
2 x 50 kick FAST with boards @ :15 rest (all @ 2:20)
1 x 100 swim/kick on back by 50's in 4th best stroke, NO FREE @ 2:30

100 easy drill before you get out. LANELINESS STAY IN TODAY. Wear your sunscreen & drink plenty of water if you have to be outside. Have a great day!