Thursday, July 24, 2008

DISTANCE - written for lcm

600 swim freestyle
400 reverse IM drill - each 100 is drill/kick
200 easy choice skulling
1:00 rest
2 sets of:
4 x 50 @ :10 rest
odds: fist free br 3;
evens: half drill NO FREE, half kick
1 x 150 drill/swim/drill by 50's - same stroke as even 50's
:30 rest between sets.
After 2nd set, get right into...
1 x 600 pull free br 3/5/7 by 50's - 300 meters w/paddles, 300 w/out.
1:00 rest
24 x 50 swim free br 3 as follows:
2 @ :55, 1 @ :45;
2 @ :55, 1 @ :40
Smooth & steady, making the interval.
1:00 rest after #24
1 x 400 swim as follows:
50 - build to FAST at 25 meters, then drill same stroke to the end;
50 swim backstroke - steady tempo, light legs
1:00 rest
With fins:
24 x 1/2 pool sprints @ :45
3 FAST, 1 drill
100 easy loosen = 4800 lcm
Do a great job on your HW today and get excited for the meet next weekend. Drink lots of water and rest up as best as you can. Have a great day!