Thursday, June 24, 2010

EC - LCM @ UM

After warmup...
400 pull w/snorkel & paddles
:20 rest
4 x 150 @ :20 rest- 50 swim free, 50 NO free (1/2 swim build, 1/2 drill), 50 kick build to strong at 25m, then easy kick to the end
4 x 50 @ 1:00
odds- 15m swim FAST, then drill to the end
evens- swim build to FAST at 25m, then dps to the end
1:00 rest- check HR
2 sets of:
3 x 50 swim at 200 GP @ 1:10
1 x 50 drill
:10 rest
1 x 200 swim neg split free br 4/2 on 3rd 50 @ 4:00
2 x 50 swim at 200 GP @ 1:10
1 x 50 swim FASTER than 200 GP
1 x 50 drill
:10 rest
1 x 200 swim neg split free br 4/2 on 3rd 50 @ :40
1 x 50 swim @ 200 GP @ 1:10
1 x 50 swim FASTER than 200 GP @ 1:10
1 x 50 swim all out FAST
1 x 50 drill
:10 rest
1 x 200 swim free br 4/2 on 3rd 50 @ 4:00
200 drill after 1st set @ 1:00 rest
800 pull/drill/kick after 2nd set
Less than a week to go until we rest! Have a great day!