Wednesday, May 30

**LCM**

A:
500 choice warm up
12x50 @ 1:05 (25 kick/25 swim build)
300 pull w/:30 rest (3/5 breathing pattern by 50)
2x150 @ 2:45 (FAST!! with paddles only)
300 pull w/:30 rest (3/5 breathing pattern by 50)
3x100 @ 1:45 (FAST!! with paddles only)
300 pull w/:30 rest (3/5 breathing pattern by 50)
6x50 @ :55 (FAST!! with paddles only)
100 easy recovery
6x50 @ 1:05 (25 IM order/25 freestyle)
4x150 @ 3:00 (50 free easy/50 non-free strong/50 free FAST)
200 cool down
*4100 total*

B:
500 choice warm up
10x50 @ 1:15 (25 kick/25 swim build)
300 pull w/:30 rest (3/5 breathing pattern by 50)
2x150 @ 3:15 (FAST!! with paddles only)
300 pull w/:30 rest (3/5 breathing pattern by 50)
3x100 @ 2:10 (FAST!! with paddles only)
300 pull w/:30 rest (3/5 breathing pattern by 50)
6x50 @ 1:10 (FAST!! with paddles only)
100 easy recovery
6x50 1:15 (25 non-free/25 freestyle)
200 cool down
*3200 total*

C:
400 choice warm up
8x50 w/:15 rest (25 kick/25 swim build)
200 pull w/:30 rest (3/5 breathing pattern by 50)
2x150 swim w/:20 rest (FAST!!)
200 pull w/:30 rest (3/5 breathing pattern by 50)
3x100 swim w/:20 rest (FAST!!)
200 pull w/:30 rest (3/5 breathing pattern by 50)
6x50 swim w/:15 rest (FAST!!)
100 cool down
*2400 total*

2 comments:

Anonymous said...

Thanks for the great blog. I'm a relatively newbie when it comes to structured swim workouts. When swimming LCM, what does one do when the workout calls for 25 kick/25 swim? Thanks

Sara McLarty said...

Don't use a kick board and switch from kicking to swimming in the middle of the pool.
Happy Swimming!