Thursday, July 15, 2010

EC - LCM @ UM

After warmup...
2 x 150 @ :15 rest- 50 1/2 drill 1/2 swim free, 50 kick choice, 50 1/2 drill 1/2 swim NO FREE
6 x 50 @ 1:00 - swim build your kick/drill by 25's; odds free, evens choice
1 x 300 pull free br 4/2 on even 50's
1:00 rest, check HR
2 sets of:
3 x 50 swim free @ :55
1 x 150 swim free/NO FREE/free by 50's @ 2:15 (@ 2:30 in 2nd set)
3 x 50 swim choice @ :55
1 x 150 swim free @ 2:15 - FAST breakout/build to 15m/build to 25m by 50's (went 3 x 50 @ :55 in 2nd set, breakout FAST/build to 15m/build to 25m by 50's
1:00 rest between sets, check HR
With fins...
8 x 50 @ 1:15 kick build to FAST at 25m with strong underwater dolphin kick
Finish up with:
1 x 400 pull free w/snorkel & choice equipment - roll hips, finish stroke
100 drill = 4000 LCM
Tomorrow some light kicking and 25's from a dive, off on Saturday and all easy next week. Have a great day!