Sunday, April 26, 2009

LCM - if you can get up there

600 or 400 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
200 easy choice skulling
1:00 rest
3 sets of:
4 x 50 @ 1:10 - 1 choice freestyle drill, 1 kick build to FAST
200 pull free br 3 or 4/2 - after 2nd set, go 300 pull; after 3rd set, go 400 pull
:30 rest between sets
1:00 rest fater 3rd set
2 x 150 drill/swim/drill in main race stroke @ 2:45
9 x 50 swim free - 2 @ :55, 1 @ :45
2 x 150 drill/swim/drill in mra @ 2:45
9 x 50 swim free - 2 @ :50, 1 @ :40
6 x 100 pull free br 4/2 or 3 @ 1:40
1:00 rest
With fins, finish up with...
12 x 50 kick FAST @ 1:00
200 easy loosen = 5600 lcm. Do an excellent job with your HW tonight & stretch if you can. Have a great day!