Saturday Morning, May 20, 2017- AM @ CM

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


9 x 100 @ 1:40 as follows (Lane 1 @ 1:45, 1:50 if needed):
1&2- 25 catchup free, 75 drill/drill/kick by 25's in primary stroke, NO FREE
#3- 75 kick (middle 25 NO FREE), focus on 4 UDK off each wall, last 25 swim in primary stroke NO FREE (build)
2 x 250 @ :10 rest-
25 kick free head out, 100 swim IM (2x), desc 1-2
Check HR after 2nd 250, then regroup;
Everybody together:
24 x 25 in sets of 6 as follows:
1-2, fly pull with free kick drill @ :35- get head down before hands come around;
#3- swim fly build to FAST @ :25
4-5, kick choice desc 1-2 @ :35, 2nd 25 is kick with boards; 4 UDK on 1st 25
#6- kick all out FAST @ :25 with boards
No rest between sets of 6; check HR after #24, then...
3 x 300 swim free with shnorkel @ :10 rest descend 1-3 to what you can, #3 should be juicy! Lane 1 go 3 x 250 @ :10 rest
1:00 rest, check HR


8 x 50 drill/swim by 25's @ 1:00 in 4th best stroke, NO FREE- good turns, build the swim on the even 50's
1:00 rest


TEST SET:
3 x 350 swim IM desc 1-3 @ 5:30 (75 of each stroke, 50 kick FAST free with boards); #3 from a dive
Make sure you get your time and HR after #3


Until 10 a.m., finish up with...
50's kick as follows-
odds kick on back @ 1:00, focus on 4 UDK off each wall & neg split
evens kick with boards @ :45, do what you have to to make the interval




100 easy drill before you get out. Do an excellent job with your HW this weekend, and with drylands today. We had a good first night of the meet, hopefully more of you can be up here with us next year. Have a great day!