Ryan Woodruff
We have limited long course practice time until school gets out, so we tend to make the most out of the time we get in LCM. Here is what we did today.
LCM
Standard Warmup
4 x 400 w Tempo trainers
@ 1:00 rest
#1 4 cycles swim at tempo/10 cycles smooth swim or drill
#2 6/8
#3 8/6
300 easy swim
Main set: prime strokes as listed above
10x
1x 50 fast + 1 x 50 easy @3:00
400 sloppy recovery
4 x 400 @ 1:00 rest with tempo trainers
1 each stroke in reverse IM order
:30 smooth/:10 underwater dolphin or pullouts/:20/:10/:10/:10
2x
3 x 75 fast kick for time + 25 easy @ 2:30
100 easy swim @ 2:00
Warm down
