Friday, September 1, 2016- LCM

1 x 600- 300 swim freestyle, 300 reverse IM- first150 (fly/back/breast by 50's) is drill, 2nd 150 is all kick
1:00 rest

Review freestyle, backstroke & breaststroke drills

Butterfly drills:

• Fly pull with free kick;
• 1/2 ra 1/2 la fly (breathing to the front, every stroke);
• "Blow it out the back" drill;
• 3 kicks 1 pull fly

With fins, 2 sets of:
6 x 25 fly pull with free kick @ :40
4 x "out & backs" swim fly (forward/backward), then fly kick on back- @ :55
2 x 100 dolphin kick on back @ 2:15, descend 1-2 to something juicy! (NO FINS, with boards in 2nd set).
No rest between sets, check HR throughout the set.

After 2nd set, check HR, then...
6 x 150 @ :10 rest as follows:
odd 50's are always swim/drill fly, by 25's;
2nd 50 is rotating- #1 is swim backstroke; 2nd 150 is swim breaststroke; 3rd is swim freestyle
Check HR after #6

Until 7 a.m., finish up with...
100's swim/kick by 50's- 2 free, 2 NO FREE, descend 1-2 @ :15 rest

100 easy drill before you help take out the lanelines. Do a great job in school today & get excited for afternoon workouts next week. Have a great day!