Sunday, July 12, 2009

EC & IV - written for lcm

400 swim freestyle
400 reverse IM - each 50 is 1/2 drill 1/2 kick choice
200 easy choice skulling
1:00 rest
3 sets of:
1 x 100 - 50 fist free, 50 choice drill NO FREE @ 2:15
4 x 50 @ 1:10 - good dolphin kick off the wall to a FAST breakout, then swim to the middle of the pool - build your legs to FAST, then 2nd 25 is drill
No rest between sets.
After 3rd set, 1:00 rest, then...
6 x 200 swim @ 3:10 - 100 free br 4/2, 100 backstroke - good underwater dolphin kick & FAST breakouts throughout
1:00 rest
Wish I could be there to see this set...
40 x 50 as follows:
1- drill choice @ 1:10
2- 25 meters swim dist per stroke, then 25 meters choice moderate kick @ 1:10
3- drill @ 1:10
4- swim build to FAST - should be all out crank by about 25 meters
:10 rest
5- kick FAST
:30 rest after #5
400 easy pull/drill by 100's after #40 = 5500 lcm.
Eat well and drink lots of water during the workout. IV- we'll be home by about 5:30 p.m. or so, we'll meet you at the house. EC - hope you like your new cat. Have a great day!