Tuesday, May 16, 2017- AM @ CM

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

6 x 50 choice drill odds free, evens NO FREE @ 1:00
3 sets of:
1 x 125- 25 kick on back (build), focus on 4 UDK's, then 50 fist free br 3, 50 choice drill in primary stroke @ 2:15
3 x 25 @ :35- swim build to FAST (primary stroke in 1st set; 2nd set is free; 3rd set is kick on back
Check HR after 3rd set

16 x 50 as follows  in sets of 4:
1- kick neg split @ :55, with boards
2-3, swim/kick desc 1-2 @ :45 (odd rounds free, even rounds primary stroke)
4- swim free/NO FREE by 25's @ :35
No rest between sets of 4, check HR after #16

1 x 350 swim free with shnorkels- 200 cruise, 150 desc 3 x 50 (Lane 1 go 300) @ 5:00
6 x 100 swim free at mile pace @ 1:40
2 x 250 swim free with shnorkel @ 3:30 descend 1-2 to what you can (150 cruise, 100 strong)
6 x 100 swim free @ 500 pace @ 1:50
3 x 150 swim free with shnorkel desc 1-3 to all out FAST @ 2:40
Check HR

Instead of the above pace set, instead went the following LONG SWIM:
 6 times through-
 100 IM swim- 25 fly, 50 back, 25 breast
 50 kick FAST free with boards
 150 swim free br 3, desc the 3 x 50's 1-3 to something juicy

With boards, finish up with...
1 x 25 kick choice with boards @ :45, 1/2 FAST 1/2 easy
1 x 25 kick choice with boards @ :35 build
1 x 25 kick choice with boards @ :25, hustle to make the interval
After 2 rounds, go 1 x 50 kick FAST on back, focus on 4 UDK's off each wall
(Every other round, add 1 x 25 to the 25's @ :25)

100 easy drill before you get out. Do an excellent job in school today- and with drylands. DON'T FORGET THE SIGNED WAIVER FORM IF YOU'RE GOING TO THE CLEVELAND MEET. Have a great day!