1:00 rest
2 rounds of:
6 x 25 drill @ :35- 2 kicks 1 pull breast in 1st round, no breast in 2nd round; EXCEPT, #4 is all FAST UDK on stomach @ :20
3 x 50 kick on back w/FAST back turn & breakout @ :55 (@ :45 in 2nd round)
1 x 150 swim (same stroke as 25's drill) w/FAST turns, last 25 choice skulling
1:00 rest between sets, check HR
8 x 100-
odds are drill NO FREE @ 1:45- except 3rd 25 is swim build into FAST TURN
evens- swim choice NO FREE @ 1:30- except 3rd 25 is all kick on back, focus on 4 FAST UDK's
Check HR, then 1:00 rest
3 rounds of:
5 x 75 as follows:
1-3 @ 1:10 (desc 1-3)- 50 swim fly, 25 swim back (these are 50 back/25 breast in 2nd round; 50 breast/25 free in 3rd round)
#4- swim free br3 @ :50
#5- same strokes as #'s 1-3, but fastest of the set
:20 extra rest, get ready...
1 x 300 swim IM (75 of each stroke, last 75 is kick free on back)- get time, each round should be JUICY
Get HR, then...
3 x 100 swim/kick by 50's choice stroke, except 2nd round is "4th best stroke"
1:00 rest between rounds, go a 50 easy choice
Finish up with (until you have to get out)...
Sets of 6 x 25 as follows:
1- kick w/boards @ :35
2-4, same, but each gets :05 faster (so, #4 is @ :20)
#5- all swim FAST, choice stroke
#6- all FAST UDK on stomach, get time
1:00 rest between rounds
Wear your mask all the way to the car, do some HW today and think about your goals for LCM. Have a great day!
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