Sunday, May 30, 2010

EC & AL- LCM @ UM
I'll miss seeing both of you swim this workout!

400 swim freestyle
400 reverse IM - each 100 is 25 drill, 25 swim, 25 drill, 25 kick
200 skulling
1:00 rest
4 x 150 @ :10 rest- 50 free drill (1/2 choice 1/2 fist), 50 drill NO FREE, 50 kick choice- loosen up your legs
4 x 50 swim @ :50
1 x 100 choice drill/kick by 50's @ 2:00
4 x 50 swim @ :45
1 x 100 choice drill/kick by 50's @ 2:00
4 x 50 swim @ :55 - build & descend 1-4 to what you can
4 x 100 kick @ 2:00 - 50 build to strong at the turn, then 25 FAST, then last 25 moderate
1:00 rest, check HR immediately & OML
4 sets of:
3 x 100 @ 1:50 (adjust interval to 2:00 if necessary) swim at 400 Free Goal Pace - EC @ 1:07's= under 4:30
1 x 400 pull free - concentrate on good hip rotation & finishing your stroke, but descend these 1-4 to what you can
1:00 rest between sets
200 easy drill after last set = 5800 LCM
Stretch tonight, eat well. DON'T OVERDO IT ON THE DRYLANDS. DON'T OVERDO IT ON THE DRYLANDS. Enjoy your day off tomorrow!