Wednesday, August 1, 2018- OW/Zones, written for SCM

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


With fins, 2* sets of:
4 x 25 @ :35- dolphin kick on side- feel dolphin motion start with shoulders/torso
6 x 25 @ :40- fly pull with free kick- focus on "lift & drop" motion to breathe
4 x 75 @ 1:20- 50 one arm fly drill (25 ra only, 25 la only)- breathe to the front, breathe every stroke; last 25 is kick on back with arms toward celing (go @ 1:25 in 2nd set if needed)
*2nd set is WITHOUT FINS;
 after 2nd set, 1:00 rest (check HR), then finish up with...
9 x 100 in sets of 3 as follows:
1- 25 swim fly, 50 swim free br 5, 25 kick on back @ 1:40
2- swim/kick fly by 50's @ 1:40
3- all kick, go 50 on back (UDK past flags), 50 with boards- also @ 1:40
1:00 rest after 1st set of 3, but go last 6 x 100 straight through; add :05 rest to 2nd 100 if needed
Check HR after #9, then 1:00 rest


3 sets of:
1 x 150 swim free br 3/5/3 by 50's @ 2:15- desc the 3 x 50's to what you can
3 x 50 swim/kick by 25's @ :55- IM order by 50's (#1 fly, #2 back, #3 breast)
1 x 150 swim free br 3 (br5 at 75 to 125) @ 2:05- hustle here
2 x 75 swim IM (no free) @ 1:15, desc 1-2 to what you can
No rest between sets; add :05 to 1st 150 if necessary, but try to keep the others on the given intervals.
Check HR after 3rd set, then 1:00 rest


With boards, finish up with...
24 x 25 @ :45- the usual, all kick- odd rounds free, even rounds NO FREE (but all one stroke)


150 easy drill/swim before you get out. Wear your sunscreen today, drink plenty of water. Start to "get your mind right" for school, thank your parents for getting you to the pool for workout. Tomorrow big kicking and a tough interval set. Keep in touch when you can & hve a great day!