Friday Morning, September 1, 2017- LCM @ Broadlands

1 x 300- 300 swim freestyle, 300 reverse IM (mix it up, your choice)
1:00 rest

Quick talk about Butterfly
*Head position at breath (breathe at the front of the stroke)
*Hips up as your hands enter the water
*Dolphin kick should be continuous (not two separate kicks)

With fins, all @ :10 rest
6 x 50- 3 kicks 1 pull fly drill
6 x 50 fly pull with free kick (middle 15 meters can be dolphin kick on side)
6 x 50 1/2 ra pull 1/2 la pull fly drill (arm you aren't using stays at your side), breathe every stroke, and breathe to the FRONT (no side breathing)
:30 rest, check HR & take off fins
1 x 300- 25 swim fly build, 25 dolph kick on side, 50 drill choice
1:00 rest

6 sets of "Reverse Out & Backs" from mid-pool, all @ :50, as follows:
1- swim or drill to a FAST turn, then FAST kick back to mid-pool ;
2- swim to FAST turn, then FAST kick back to mid-pool;
3- all swim with FAST turn
4- your choice, but with a FAST turn & breakout.
3rd & 6th sets are your choice, the others are all fly (except for #4 in each round)
After 6th set:
1 x 200 skulling/drill choice by 25's
1:00 rest

Until 7:15 a.m., finish up with...
1 x 50 swim 25 fly, 25 kick @ 1:05
1 x 50 swim 25 fly, 25 choice swim @ 1:05
1 x 50 swim free br 3 @ :45

150 easy drill to the other end before you help take out the lanelines. Enjoy three days off, wear your sunscreen if you have to be outside. REMEMBER, all afternoons next Tuesday-Friday. Have a great day!