Sunday, July 5, 2009

LCM @ UM

400 swim freestyle
400 reverse IM - each 100 is 25 drill, 25 swim, 25 drill, 25 kick
200 easy choice skulling
1:00 rest
6 x 100 @ :15 rest - 50 drill choice, 50 kick - FAST dolphin kick underwater to the breakout, then moderate breaststroke kick ot the end, concentrate on squeezing your feet together at the end of the kick
1 x 600 pull free br 4/2, roll hips, finish stroke
1:00 rest
32 x 50 @ :50 as follows:
3- swim free br 4/2
1- swim backstroke
3- swim free br 4/2
1- kick choice w/FAST underwater dolphin kick past 10 meters
1:00 rest - put fins on
With fins:
12 x 150 @ 2:40 as follows...
1- drill/kick/drill by 50's
2- swim moderate, good underwaters
3- swim faster than #2, but not more than 85%, smooth & strong throughout w/great turns
400 easy choice drill = 6000 lcm.
Work on backstroke starts before you get out. Concentrate on flushing your system this week, getting lots of rest. Have a great day!