Sunday, May 3, 2009

LCM - if you can get 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 50 @ 1:10, 1/2 drill free 1/2 kick free
2 x 150 swim free/drill NO FREE/swim free by 50's @ 2:45
4 x 50 @ 1:10, 1/2 drill NO FREE 1/2 kick NO FREE
2 x 150 swim free/NO FREE/free by 50's @ 2:45
1:00 rest
3 sets of:
6 x 50 swim
2- free @ :55
1- free @ :45
2- free @ :55
1 NO FREE @ :45
1 x 400 pull free - mix up equipment by set
:30 rest between sets.
Finish up with...
14 x 50 kick @ 1:10
odds, moderate;
evens, FAST
200 easy loosen after #14 = 5200 lcm. Do an excellent job with your HW tonight & get excited for the meet next weekend. Have a great day!