Wednesday, July 27, 2016- LCM

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

All @ :10 rest-
3 x 100- catchup free drill, 2 kicks 1 pull breaststroke drill
2 x 200- odd 50's are choice kick/breaststroke kick by 25's (UDK!), then choice drill in 4th best stroke
1 x 300- 50 swim free, 50 swim (build)/drill by 25's in primary stroke
1:00 rest, check HR

5 sets of with boards where noted, otherwise, focus on FAST UDK past the flags:
4 x "out & backs" with boards to the LG stand @ 1:00- IM order by 25's; forward/backwards somersault at midpool
2 x 100 kick on back descend 1-2 @ 2:30- #2 should be smoking FAST
4 x 50 kick with boards (on back in even sets) as follows:
even sets- all FAST @ 1:15
1st set- each 50 is half FAST 1/2 moderate breaststroke
3rd set- odds build breaststroke, evens all FAST choice
5th set- all FAST, @ :10 rest
Check HR after each round.


LONG SWIM- 1x:
200 swim/kick (on back) by 50's, 2nd 100 faster than the 1st
100 swim IM- yup, mix it up by 25's
  200- as above
  200 swim IM- last 50 kick free on back
200 all kick IM order by 50's with boards
300- fly/back/breast by 50's, 2nd 150 FASTER than the 1st
  200- swim/kick on back by 50's, 2nd 100 faster than the 1st
  200 swim reverse IM, build each 50 to STRONG
200 swim/kick as above
100 swim reverse IM (by 25's again)
1:00 rest, check HR

100 easy drill before you help with the lanelines. Wear your sunscreen today, do some of your Summer Reading and offer to help around the house. Have a great day!