Sunday, July 13, 2008

DISTANCE - written for lcm

600 swim freestyle
400 reverse IM - each 100 is drill/swim
200 easy choice skulling
1:00 rest
With fins, 2 sets of:
3 x 100 @ :10 rest - 50 breast pull w/dolphin kick, 50 1/2 ra 1/2 la back
4 x 50 kick @ 1:00 - odds are 1/2 FAST, 1/2 easy; evens are all FAST
No rest between sets.
3 sets of:
2 x 100 swim free br 3 @ 1:35
1 x 150 swim free br 3/5/3 by 50's @ 2:00
1 x 150 @ 2:50 - fist free br 3/swim free br 3/choice drill NO FREE, by 50's
6 x 50 swim @ :50 - odds are 1/2 swim free build kick to FAST, then c/up drill to the end; evens are swim NO FREE
1:00 rest between sets.
With fins, finish up with:
9 x 150 swim free br 3 @ 2:40 - descend 1-3's to something smoking FAST
200 easy loosen = 6150 lcm
Do an excellent job on your HW tonight & get excited for the meet this week. I'll have all the information for you tomorrow. Have a great day!