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4|21|14 LCM (with dryland edit!)

Rating: 2 votes, 5.00 average.
WARMUP
10 x 50 fr on 0:50 (shortfins)

KICK
50 FK for time - 0:45, S
100 easy kick

SET 1
10 x 18-19m AFAP fr (:/) / 32 -31m easy fr on 1:00 (shortfins)

SET 2
10 x 15m AFAP fr and flip (:/) / 15m easy kick on 1:00 (shortfins)

SET 3
30 x 10m fast break to stroke / 10m easy kick on 1:00 (shortfins)

2050m


Did heavy drylands yesterday which included legs, chest, core and back - possible explanation for the 45 FK for time

Went for a run:
WARMUP
4 x 200m run with arms fully extended front (like old style Frankenstein) on 1 min rest

SET

4 x 200m fast on 1:00

  • 43, 43, 46, 46


Gym:
Yoga stretches

4 x lay belly down, balanced perpendicular on bench assuming the streamline position and hold for about 15 seconds

RC with 3lbs

5 x wrist curls

I can tell if my swim was well pushed by how I feel with subsequent drylands. My run was completely empty so I'm confident the LCM was extreme for me.

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Updated April 22nd, 2014 at 12:35 PM by __steve__

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