Tuesday, February 14, 2017 @ CM

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest

6 x 25 @ :35- odds are ra2 la2 free drill, evens are fly pull with free kick
6 x 50 kick with boards @ :55- odds are fly/free, evens are breast/free by 25's
:30 rest, check HR & put fins on
With fins:
6 x 75 @ 1:20- 50 1/2 ra 1/2 la fly drill, 25 kick free on back with arms towards the ceiling (the longer you do your UDK's, the less you have to kick with your arms in the air)
Check HR & take fins off

4* sets of:
3 x 50 swim fly/free by 25's
1 x 50 swim/kick fly by 25's
1 x 100 swim freestyle br 3 @ 1:00 (@ 1:10 for Lane 1)
1:00 rest after 1st & 3rd set, check HR
*Odd rounds the 50's are @ :50 (:55); 2nd round @ :45 (:50), 4th round @ :40 (:45)

 LONG SWIM
One time through...
100 swim IM
100 kick IM on back
200 swim free or back- get time
100 swim IM
100 kick IM on back
300 swim free or back- 200 time plus one minute or faster
100 swim IM
100 kick IM on back
400 swim free or back- 300 time plus one minute or faster
100 swim IM
100 kick IM on back
500 swim free or back- 400 time plus one minute or faster
1:00 rest, check HR

Until 7:15 a.m.,
1 x 100 kick IM with boards @ 1:40
1 x 100 kick on back free/choice by 50's @ 1:40- 4 UDK's off each wall
BROKEN 100 KICK: 4 x 25 @ :10 rest, all @ 2:30 (50/2 x 25 in 2nd set; 25/50/25 in 3rd set; 2 x 25/50 in 4th set)

100 easy drill before you get out. Do an excellent job in school today, and with drylands tonight. Have a great day!