Tuesday, August 2, 2016- LCM

1 x 600- 300 swim freestyle, 300 reverse IM- your choice!
1:00 rest

2 sets of:
1 x 200- 50 ra2 la2 free drill, 50 choice drill NO FREE @ 3:45
4* x 50 as follows:
1st set: swim (build), then drill- by 25's; odds are free, evens NO FREE
2nd set: go 6 x 50 in the 2nd set: odds are swim free/NO FREE by 25's @ :55, evens are swim/kick by 25's in primary stroke NO FREE @ 1:05
1:00 rest after 2nd set, check HR

Just 4 sets of:
2 x 100 swim free br 3 @ 1:25
3 x out & backs @ :50 swim/drill (2nd half is kick in even sets @ :55) build the swim, except #2 is giddyup
No rest between sets, check HR after 3rd set.

LONG SWIM-
One time through:
150 swim free br 3/5/3 by 50's- last 50 strong
50 kick on back build to mid pool & hold for last 25
100 swim IM order by 50's (fly/back) 300

250 swim free br 3, except middle 50 is br 5- last 100 strong
50 kick on back build to mid pool & hold for last 25
100 swim IM order by 50's (back/breast) 400

350 swim free br 3, except middle 50 is br 5- last 150 strong
50 kick on back build to mid pool & hold for last 25
100 swim IM order by 50's (breast/free) 500

250 swim free br 3, except middle 50 is br 5- last 100 strong
50 kick on back build to mid pool & hold for last 25
100 swim IM order by 50's (fly/back) 400

150 swim free br 3/5/3 by 50's- last 50 strong
50 kick on back build to mid pool & hold for last 25
100 swim IM order by 50's (back/breast) 300
Check HR

Finish up with...
50's @ :15 rest, 1/2 drill, 1/2 skulling

100 easy drill before you get out. Wear your sunscreen today & get excited to race this weekend. Tomorrow at 6 a.m. with Jim's group, see you this weekend. Have a great day!