1:00 rest
Welcome to the 2025 LCM season- this is the start of our training for the LCM meets we'll go to in the next four months. Focus on your technique, don't rush any of the drills & don't be afraid to try new things!
8 x 100 in odds/evens as follows:
odds, 25 dolph kick wbds, then 75 dr-sw-dr by 25's
evens, 75 sw-dr-sw, last 25 free kick wbds
Go 1-4 @ 1:45 no free (only one stroke)
Go 5-8 @ 1:35 freestyle
Check HR after #8, then get right into...
150- drill/skulling by 25's
1:00 rest
6 rounds of:
3 x 50 @ :50 (3rd & 6th rds are @ :45)-
go sw/k by 25's desc 1-3, except #2 is all kick w/bds
1 x 75 kick w/bds @ 1:30 as follows-
Rd1, go 25 kick fast/50 cruise on back (focus on UDK's)
Rd2, go 50 kick fast (25 wbds 25 on back), then 25 cruise on back (fast udk's)
Rd3, all fast kick get time
After 3rd & 6th rds...
2 x 175 swim free (can be backstroke) br3 or 4/2, desc 1-2 @ 2:20 (goal is 200 free best time on #2)
Check HR then out & back easy after rds 3&6
Finish up with...
AMRAP-
1* x 25 kick fast for time w/bds @ :40
1 x 50 kick on back @ :50, JMI but focus on 4 fast UDK's off each wall
No rest between rounds
*add 1 x 25 kick fast for time in each round, up to 6 (if we get that far)
Warmdown a bit before you get out. Enjoy your time off today, offer to help your parents around the house- and be sure to remind them that we're at 7-8:30a tomorrow. Have a great day!
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