Sunday, May 24, 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
4 x 200 @ :20 rest as follows:
1st 100: drill/swim by 50 NO FREE
2nd 100: kick - build to FAST finish/swim free
1:00 rest
3 sets of:
3 x 150 - swim/kick FAST/swim by 50's @ 2:30 in 1st & 3rd set; kick desc 1-3 to FAST @ 3:00 in 2nd set
1 x 400 - 200 swim IM/200 kick negative split in 1st & 3rd set, pull free in 2nd set
:30 rest between sets.
After 3rd set, 1:00 rest; then, from the diving well end, get right into...
24 x 50 as follows:
1- drill @ 1:10
2&3- swim desc 1-2 to all out FAST @ 1:00
4- kick all out FAST @ 1:00
No rest between sets; at least 3 sets should be main race stroke; others can be free
200 easy loosen = 5750 lcm or 5550 lcm. Eat well tonight and stretch if you can. Have a great day!