Sunday, May 25, 2008

DISTANCE - written for lcm

600 swim freestyle
400 reverse IM - 50 1/2 drill 1/2 swim, then 50 1/2 drill/1/2 kick
12 x 50
2- swim free br 3 build kick to 6 beat kick at 35 meters; 2 kick desc 1-2 @ 1:10
1:00 rest
3 sets of:
3 x 150 swim free br 3 @ 2:30 desc 1-3 to what you can
400 swim negative split free br 3 - big giddyup on 2nd 200
:30 rest
3 x 150 swim free br 3 @ 2:15 - 100 cruise free, 50 w/6 beat kick
400 swim negative split free br 3 - BIGGER negative split on 2nd 200
1:00 rest - get HR immediately & OML
With fins, fininsh up with:
16 x 50 @ 1:00
2- kick FAST choice; 2- 1/2 LUNGBUSTER, 1/2 sprint choice
Warmdown 200 easy = 7700 lcm. Big kicking tomorrow - at 8 am at the RAC (holiday schedule, so we need to be done earlier). Have a great day!