Saturday Morning, January 21, 2017 @ CM

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

With fins, 3 sets of 6 x 25 as follows:
1-2 fly pull with free kick @ :35
#3- swim fly build to FAST @ :20
4-5, fly drill 1/2 ra 1/2 la- breathe every stroke, breathe to the front @ :35
#6- dolphin kick on back, at least 1/2 way under water, @ :20
No rest between sets of 6, check HR after #18 and take fins off.

4 sets of:
2 x 50 swim fly/free br 3 @ :45 (Lane 1 @ :55)
1 x 75 swim 25 fly, 50 free br 3 @ :55 (Lane 1 @ 1:10)
No rest between sets, check HR after 4th set.

All one set until the 300/100 kick for time....
3 x 100 @ 1:20- 25 swim fly, 75 swim free br 3/5/3 by 25's (Lane 1 @ 1:30)
:20 extra rest
1 x 100 kick FAST for time on back @ 2:30

3 x 100 @ 1:20- 75 swim backstroke, 25 swim breaststroke (Lane 1 @ 1:30)
:20 extra rest
1 x 75 kick FAST with boards, :10 rest, 25 kick FAST with boards- all @ 2:30

3 x 100 @ 1:20- 50 swim free, 50 kick choice on back (Lane 1 @ 1:30)
1 x 50 kick FAST on back, :10 rest, 2 x 25 kick FAST with boards @ :10 rest, all @ 2:30

3 x 100 @ 1:20- swim IM (Lane 1 @ 1:30)
:20 extra rest
4 x 25 kick FAST with boards @ :10 rest, all in primary stroke- all @ 2:30

1 x 300 @ 6:00, easy drill/swim by 50's in primary stroke- except 2nd 100 is in 4th best stroke
1 x 100 all out kick FAST for time with boards in primary stroke
Check HR, then immediately get into 100 easy drill
1:00 rest, check HR again

TEST SET:
8 x 50 kick @ 1:10, with boards- all FAST; start with free kick, last 4 can be primary stroke- keep track of average and fastest times

If there is time...
12 x 75 swim free with shnorkel @ 1:05, except every 4th 75 is @ :50 (Lane 1 go @ 1:15 & 1:00)

100 easy drill before you get out. Do an excellent job on your HW this weekend, and with drylands today. Have a great day!