Sunday Morning, June 11, 2017- LCM for Black Group

1 x 800- 100 drill/swim, 100 drill/kick- by 50's
1:00 rest

4 sets of:
1 x 75 @ 1:30 kick on back (4 UDK's) IM order by 25's
1 x 50 "out & back" swim/kick by 25's @ :50- the kick is FAST
1 x 50 "out & back" kick/swim by 25's @ :50- the swim is FAST
1 x 75 swim/kick/swim (odd rounds) by 25's or kick/swim/kick (even rounds) @ 1:2
1st set is freestyle, 2nd & 3rd sets are choice, 4th set is primary stroke NO FREE.
Check HR after 4th set, then...

6 x 50 swim in primary stroke NO FREE @ 1:00, descend 1-3 & 4-6, 3&6 are smoking FAST, get avg time for 3&6
1:00 rest, check HR

100's start @ 1:25 or 1:35, and get :05 faster from round to round...
1 x 100 swim free br 3/1 x 50 swim in primary stroke @ 1:00
2 x 100 swim free br 3/1 x 50 swim in primary stroke @ 1:00
Then, 3 sets of:
3 x 100 swim free br 3/1 x 50 swim in primary stroke @ 1:00
Check HR then get right into...
1 x 200 drill/choice by 50's
1:00 rest

4 sets of:
1 x 100 swim free @ fastest interval you made above, plus :05
2 x 50 swim in primary stroke NO FREE @ :10 rest, target 200 Goal Pace
50 "out & back" drill @ 1:30
:30 rest between sets.

Finish up with...
50's kick (6 with boards, then 6 on back), 2 @ 1:00 (1st 25M is breaststroke), 1 @ :50; then 2 @ 1:05 (1st half breaststroke kick), 1 @ :45

100 easy drill before you get out. Make sure you know the schedule for the week ahead, and heave plenty of sunscreen if you have to be outside. Get excited to race next weekend, and have a great day!