Two for Tuesday

I found an extra Tuesday workout (probably for the lunch time group) that I picked up, so will include that with the other workouts for today. 

Tuesday AM with coach Jenna (LCM)6/16/15

500 SKIPS

Drills  @ 1:00 (she always does drills as a pre-set)
4 x 50 fist 
4 x 50 catch up
4  50 3,2,1 glide, swim 

Main Set
three times through (I did it twice for time constraints and tired shoulder) 
6 x 50 pace (80%)  @ :55
100 ez
4 x 150 fast (under goal 200 time) @ 3:00
100 ez

Cool
200

Tuesday PM with coach? (SCY or LCM?)

Warm 
1200 or 900 or 600 (1/3 swim, 1/3P, 1/3K)

Preset:
12 x 50 Pull or fins (kick is ok, swim is ok)
4 @ :55
4 @ :50 + Rest :30
4 @ :45

Main
16 x 100  (or 75s?)
8 @ 1:25/1:35/1:45 (choose interval follow decreasing interval)
4 @ 1:20/1:30/1:40
rest 1:00
4 @ 1:15/1:25/1:35

6 x 50 fins #3 & #6 fast or social kick

100ez

Thursday AM 6/17/15 with coach Mike

I swear he's on something when he designs these workouts for us. :-)

Warm
4 x 100 hold stroke count:15R
6 x 50 4 kick/2 swim :10R
4 x 50 drill/swim :10R
8 x 25 @ :30 (build, burst, ez, fast repeat)

Gear choice (fins, snorkels, paddles 
2 x (change up the gear after round 1)

Snorkel round 1/paddles round 2
2 x 50 @ 500 pace @ 1:15
2 x 75 moderate @ 1:15
2 x 100 w/in 2 second of pace from 50's @ 1:45
2 x 75 moderate @ 1:15
extra :30 rest to switch gear

Main set
2 x 75 @ 1:15/1:30 (choose interval, we did 1:15)
1-fly/ba/br, 2-ba/br/fr
4 x 100 free (1:20 was quickly changed to 1:30 (hold 1:15 min)

2 x 75 @ 1:15/1:30
1-50fly/25ba, 2-25fly/50ba
4 x 100 @ 1:30 hold 1:12min (or not!)

2 x 75 @ 1:15/1:30
1-50ba/25br, 2-25ba/50br
4 x 100 @ 1:40 (hold 1:08s, or 1:14)

2 x 75 @ 1:15
1-fly/ba/br, 2- ba/br/fr
4 x 100 @ 1:40 (hold faster than before)

200 ez

Happy laps!!