Sunday, May 17, 2009

LCM - if you can get up there

600 or 400 swim freestyle
400 reverse IM - each 50 is 1/2 drill 1/2 kick
200 easy choice skulling
1:00 rest
9 sets of:
1 x 100 drill @ 2:00
1* x 50 kick FAST @ 1:15
Add 1 x 50 kick FAST in each round; for 5th set, go 5 x 50 kick @ :55, make the interval, then back down to 4, then 3, etc... 50's kick FAST; on the way back down, 50's kick FAST are @ 1:20
After last 50 kick FAST...
1 x 200 drill
1:00 rest
1 x 150 kick FAST for time
1:00 rest
12 x 50 swim choice - 2 @ :55, 1 @ :45; 2 @ :55, 1 @ :40
1:00 rest
With fins, finish up with...
9 x 150 swim desc 1-3 to all out FAST @ 2:40
200 easy loosen = 5850 or 5650 lcm. Work on starts before you go & stretch tonight if you can. Have a great day!