Monday, June 22, 2009

EC & JD - written for lcm

600 or 400 swim freestyle
400 reverse IM - 50 - 1/2 drill 1/2 swim, 50 1/2 drill 1/2 kick
200 easy choice skulling
1:00 rest
3 sets of:
1 x 100 @ 1:45 - 50 swim freestyle, 50 choice drill in mrs
3 x 50 @ 1:05
odds- 1/2 swim build to FAST, 1/2 drill
#2- kick on back, build kick to FAST at 25 meters, then moderate kick to the end
No rest between sets.
After 3rd set, continue right into...
8 x 100
odds- swim negative split free @ 1:25
evens - 50 1/2 swim dps 1/2 drill, then :10 FAST dolphin vertical kick, then 50 - 1/2 swim FAST 1/2 kick @ 2:00
1:00 rest
10 x 50 FAST as follows:
4 @ 1:30; 3 @ 1:20; 2 @ 1:10; 1 @ 1:00
Finish up with...
4 x 400 @ :20 rest
odds- 50 free swim, 50 IM order
evens - pull br 3/5/7/9 by 50's (JD) or 4/2 (EC)
200 easy loosen (& backstroke starts, EC) = 4850 or 5050 lcm. Have a great day!