Friday, July 11, 2008

DISTANCE - written for lcm

600 swim freestyle
400 reverse IM drill - each 100 is drill/kick by 50's
200 easy choice skulling
1:00 rest
2 sets of:
3 x 100 @ 1:40 - 50 swim freestyle br 3, 50 drill choice in main race stroke
300 swim - 100 free br 3, 50 in main race stroke - 1/2 swim build to FAST in mid-pool, then 1/2 drill
:30 rest between sets.
12 sets of:
BROKEN 200's as follows:
50 swim in mrs build to FAST finish
50 drill in mrs
:05 rest
50 swim in mrs at 200 GP
:10 rest
50 swim in mrs FASTER than 200 GP
200 easy loosen after 4th, 8th & 12th sets.
5400 lcm
Do an excellent job with your HW this weekend and get excited for TAPER! Sunday up at UM at 2:15 for lcm. Have a great day!