Sunday, June 7, 2009

LCM @ UM - if you can get up there

600 or 400 swim freestyle
400 reverse IM - 100's are 50- 1/2 drill/1/2 kick, then 50- 1/2 drill 1/2 swim
200 easy choice skulling
1:00 rest
6 x 100 @ 1:50 drill/swim by 50's; 2 free, 1 NO FREE
4 sets of:
1 x 150 swim free @ 2:20 - good turns & breakouts
3 x 50 swim free @ :55 (@ :50 in 2nd set; @ :45 in 3rd set; @ :40 in 4th set)
No rest between sets.
8 sets of, all @ 4:30:
1 x 100 kick/drill by 50's @ 2:15
1 x 50 swim build to FAST in main race stroke....
:20 FAST dolphin kick vertical kick
1 x 50 kick FAST @ 1:00
1 x 200 swim negative split free @ 3:30 after 3rd & 6th sets.
After 8th set, 400 easy choice drill; EC- backstroke starts.
Change quickly & get outside. Get excited for the rest of the summer. Have a great day!