Sunday, May 23, 2010

EC & TB - LCM

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
2 x 300 @ :20 rest- 50 fist free, 25 fly kick on side, 25 choice drill NO FREE
2 x 200 @ :20 rest- 50 swim free, 25 drill-25 swim NO FREE
12 x 50 as follows (TB- go 24):
2- swim free @ :55
2- @ 1:10 - 1/2 swim main race stroke build to FAST, 1/2 drill same stroke
2- swim free @ :50
2- @ 1:10, same as above
2- swim free @ :45
2- @ 1:10, same as above
1:00 rest, check HR
3 x 400 @ :20 rest pull free br 4/2 on even 100's (TB go 4, backstroke on at least 2), choice equipment
EC- 4 sets of (some 50's can be kick FAST if you'd prefer):
4 x 50 swim at 200 Goal Pace @ 1:10
1 x 200 drill @ 1:00 rest
With fins, finish up with:
8 x 100 @ 1:45
50 - 1/2 LUNGBUSTER, then last 25 kick FAST
50 swim build to FAST, then last 25 drill
200 easy drill before you get out. Have a great day!