Monday, June 23, 2008

DISTANCE - written for LCM

600 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
200 easy choice skulling
1:00 rest
4 sets of:
2 x 50 choice freestyle drill @ 1:00
1 x 100 swim negative split freestyle br 3 @ 1:40
No rest between sets; after 4th set, continue right into:
16 x 50 as follows:
2- choice fly drill @ 110;
2- swim fly desc 1-2 to what you can @ 1:00
200 easy - 50 backstroke, 50 choice
1:00 rest
8 x 250 @ 6:00 as follows:
50 swim FAST fly - get time;
:15 rest
50 swim FAST fly again - get time, add to first 50
50 choice fly drill
100 swim easy freestyle
After 8th 250...
400 easy loosen = 5400 lcm.
Do an excellent job on your HW tonight and get excited for the meet this weekend. Have a great day!