Sunday, May 2, 2010

EC -written for LCM

400 swim freestyle
400 reverse IM - each 50 is 1/2 drill, 1/2 kick
200 skull/kick by 50's
1:00 rest
4 sets of:
4 x 50 @ :15 rest - 1/2 swim 1/2 drill
1 x 200 swim/kick by 50's
16 x 100 as follows:
1- swim free br 4/2 @ 2nd 50, @ 1:30
2- swim free/NO FREE @ 1:40
3- swim/kick by 50's @ 1:50
4- kick easy/FAST @ 2:00
1:00 rest, check HR immediately & OML
With fins, finish up with...
20 x 50 as follows:
odds- 15m swim FAST, drill to the end
evens- swim build to FAST
200 easy drill = 5400 LCM
Big aerobic tomorrow am - no running tonight! Have a great day!