05/09/15 - LCM Workout

Due to a club meet, the NKSM team met our first organized LONG COURSE METERS practice of the season.  Most were actually happy with this longer, more aerobic format, so, to some, it was a welcome surprise.  Just to ease into it a tad, swimmers were able to wear fins (optional).

 

05/09/15
**LCM**

ALL LEVELS:

w/u: 
200 swim (may wear fins) - focus on continual up/down kick
200 pull (buoy and paddles) - focus on DPS
(400)

PS: 
10 x 50 Free @ :10sR
 - Odds: Free, Build within the 50
 - Evens: Stroke Drill

3 x 100 IM @ :15sR (switch up strokes in middle of the pool) - FOCUS on 1 Stroke to PUNCH IT on for each IM
(800/1200)

MS:  
4** rounds of the following (may wear fins for entire set):
**Level 2 perform 2 rounds only


[ 2 x 50 @ :15sR - 25m underwater/25m Choice
  1 x 100 Kick (25m FAST/25m EZ/25 FAST/25mEZ) @ :10sR
  1 x 50 25 sprint free to 25m/FLIP TURN mid-pool & return to wall fly kicking on back
              :30sR after each round]
(1000/2200)

w/u: 200 EZ Choice
(2400 Total or 1900 Total)

Posted on May 11, 2015 .