Sunday, July 19, 2009

EC & AL - written for LCM

400 swim freestyle
400 reverse IM - each 100 is drill/kick/swim/drill by 25's
200 easy choice skulling
1:00 rest
2 sets of:
1 x 150 drill/breast kick on back/drill by 50's
:20 rest
3 x 50 swim dps/drill by 25's @ 1:10
1 x 300 swim* - 100 free/50 NO FREE or 50 free/50 NO FREE
1:00 rest between sets. In 2nd set, 300 is pull free br 4/2 OR swim back w/great breakouts
After 2nd set...
4 sets of:
1 x 100 swim freestyle br 4/2 @ 1:35
2 x 50 swim choice @ :55 - good breakout, build to moderate/strong at 25 meters, then easy to the end
No rest between sets.
Finish up with...
:20 vertical dolphin kick
1 x 50 kick - FAST breakout, then moderate kick to 25 meters @ 1:20
1 x 50 choice drill @ 1:10
No rest between sets.
Backstroke starts before you go a 200 easy (4000 lcm). Get excited for the meet. Have a great day!