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Adventures in Swimming

LCM Saturday

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Coaching the SHARKS Today

This is our 1st LCM workout.

Warm Up:
4 X 200 SKIP ~ DRILL THE IM (800)


2 X 50 SWIM EZ/NOT AS EASY :15 R
1 X 100 SWIM SAME AS 50'S (200/1000)
:30 R
4 X 50 SWIM DESC 2 NAE/2 MOD :15 R
2 X 100 SWIM SAME AS 50'S :20 R
1 X 200 SWIM 100'S (600/1600)
:60 R
6 X 50 SWIM DESCEND X 2'S START AT MOD :15 R
3 X 100 SWIM DESCEND :20 R
1 X 300 RECOVERY (900/2500)
:60 R
4 X 50 KICK CHOICE :15 R
2 X 100 SWIM CHOICE :20 R
1 X 200 SWIM CHOICE (600/3100)
:60 R
2 X 50 EZ :15 R
Extra Rest (if you want) make this last one a good one
1 X 100 WYHL (Whatever You Have Left) (200/3300)

EXTRA STUFF
FLOATY TIME
1 X 500 PULL / SWIM FOCUS ON 1 PROBLEM AREA
(500/3800)
1 X 100 60 KICK WORK UW ~ 40 EZ SWIM (4 x IM Order)
(400/4200)
4200 METERS = 4593 YDS
WARM DOWN

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Updated June 26th, 2010 at 03:07 PM by Bo Martin

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