Sunday, May 16, 2010

EC & AL - written for LCM

400 easy freestyle
400 reverse IM - each 100 is drill/kick/swim/drill by 25's
200 easy choice skulling
1:00 rest
8 x 50 @ :15 rest-
odds- 1/2 drill, 1/2 swim
evens- 1/2 kick build to strong, 1/2 drill
3 x 200 @ :20 rest
50 free- 1/2 swim build, 1/2 drill
50 back- 1/2 swim build, 1/2 drill
100 kick - 1st 50 work the underwater breakout then easy; 2nd 50 build to FAST
12 x 50 as follows:
2- swim free @ :50 - br 4/2 on 2nd 25
2- swim choice @ 1:10 - build to halfway, then drill to the end, be deliberate with the drilling
4 x 400 @ :20 rest as follows:
2 of the 400 are pull (your choice which 2), br 4/2 on even 50's
the other 2 x 400's are swim, negative splitting each 100 to something strong, maybe 80-85% on the 2nd 50 of each 100.
1:00 rest, check HR
12 x 100 @ :20 rest as follows:
odds- 25 drill choice, 25 kick build to FAST - then :20 FAST vertical dolphin kick/:10 rest @ the 50, then 25 kick FAST with explosive dolphin kick to the breakout, then 25 swim dist per stroke
evens- swim/kick choice by 50's - build the 50 swim to FAST by halfway then swim dps to the turn; build the 50 kick to FAST by halfway, then 25 easy breast kick on back or dolphin kick on side
200 easy drill = 5600 lcm
Hope you had a good day off; did your legs feel good today? Be careful with DL's tonight - don't overdo it! Aerobic tomorrow morning, big speedwork tomorrow night. Have a great day!