Sunday, June 8, 2008

DISTANCE - written for LCM

600 swim freestyle
400 reverse IM - drill/choice by 50's
200 choice easy skulling
1:00 rest
8 x 150 @ :15 rest
2- 100 drill/swim free, 50 choice fly drill
2- 50 kick choice, 100 swim neg split free br 3
1:00 rest
With fins:
9 x 50 swim fly desc 1-3 to FAST @ 1:00 - get avg time for FAST 50's
100 drill
4 sets of:
3 x 50 swim FAST fly @ 1:20 - be withing .5 of avg time from FAST 50's
100 drill
1:00 rets between sets.
Finish up with...
24 x 50 swim free br 3 - 2 @ :55, 1 @ :40
200 easy loosen = 5350 lcm. Kicking tomorrow; more speedwork later in the week. Do an outstanding job on your HW tonight & get excited for the meet. Have a great day!