Sunday, June 14, 2009

LCM @ UM - at about 2:30 p.m. if you can; be deliberate - keep the banter to a minimum

600 or 400 swim freestyle
400 reverse IM - each 100 is 1/2 drill, 1/2 swim, 1/2 drill, 1/2 kick by 25's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 150 @ :15 rest - 50 ra2 la2 free, 50 swim free, 50 choice drill NO FREE
3** x 50 @ 1:10 - odds are kick build to FAST, #2 is 1/2 swim build to FAST 1/2 drill
** In 2nd set, go 5 x 50 (same way as the 3 x 50's) and in the 3rd set go 7 x 50 (same way as the first 2 sets.)
No rest between sets. After 3rd set...
9 x 300 as follows:
1&2 in each set as follows:
1 x 150 swim free (1st 2 sets @ 2:20; 2nd 2 sets @ 2:15; 3rd 2 sets @ 2:10)
3 x 50 @ 1:10 as follows:
1- 1/2 swim build to FAST 1/2 drill;
2- 1/2 kick build to FAST 1/2 drill;
Vertical kick at wall until time to push off for 3rd 50..
3- swim build to FAST - should be same stroke for all 3 x 50's, can switch stroke after 2nd set of 3
#3, #6 & #9 are pull free - EC br 4/2; JD br 3/5/7 by 50's - 1:00 rest between sets.
After #9, finish up with...
With fins:
12 x 50 @ 1:10
odds- 1/2 LUNGBUSTER dolphin kick then swim FAST to the end.
evens- 1/2 LUNGBUSTER dolphin kick, then drill to the end
Warmdown a 200 = 5800 or 5600 lcm. Stretch tonight, eat well and try to let me know how this workout went for you. Have a great day!