1:00 rest
REMINDER: SCHEDULE CHANGE AS OF JUNE 13
Remember, our new schedule goes into effect on Thursday, June 13 (and lasts until the end of LCM):
M/W, 7:30-9a LCM @ StJ
Tu/Th, 6:15-7:45a @ CCF
Sunday, 9-10:30a LCM @ StJ
(No workout on Friday or Saturday)
This goes until July 24, when we leave for the prelims-finals meet at WVU. Let me know if you have any questions. Thanks to Heather for setting this up for us, and getting us LCM training time at the StJ!
2 x 125 @ 2:20- 50 ra2 la2 free drill, 25 dolph kick on side, 50 choice drill in MRS no free
Check HR, then put fins on
With fins & paddles if you have them-
2 rounds of:
4 x 25 breast pull w/dolphin kick @ :40
4 x 25 breast pull w/free kick @ :40
4 x 50 @ 1:00- 25 kick on back, 25 udk on stomach (only 1 breath), these are fast!
Check HR after each round
Take equipment off after 2nd round & get right into...
150 drill/skulling by 25's- don't rush the skulling
1:00 rest
12 x 25 @ :40-
odds, fly pull free kick drill (head down before your hands come around)
evens, "2 one thousand" breast drill- swim breaststroke & count to "2 one thousand" between strokes
Check HR again, then 1:00 rest
One time through, the 200 is always the same...
(remember to swim w/tempo on the back, with your kick on the breaststroke)
3 x 100 swim IM @ 1:45, desc to what you can
200- 150 swim free br3 or 4/2, desc these 3 x 50 with your kick; last 50 is choice drill no free
3 x 150 swim IM @ 2:30 (desc), 25 fly/50 back/25 breast/50 free
200- as above
3 x 200 swim IM @ 3:20 (desc), 25 fly/75 back/25 breast/75 free
200- as above
3 x 250 swim IM @ 4:15 (desc), 25 fly/100 back/25 breast/100 free
Check HR after #3, then...
150 free race for time
Check HR again, then 100 easy drill/kick by 25's
Warmdown a bit before you get out to help with the lanelines. Make sure you remind your parents about the new workout schedule (which starts this Thursday, June 13)- Thursday we're here at 6:15a, then Fri/Sat off. Have a great day!
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