LCM Provincials – 12 Days Out – Monday

Posted on 2023-03-13 by Don

Workout 4

Warm Up:

  • 200 swim
  • 4 x 50 drill choice
  • 200 pull
  • 4 x 50 kick choice
  • 8 x 50 swim @ 50
2 rounds: 500 free smooth @ 9:30
400 as swim with paddles @ 7:30
300 as
– 50 free
– 50 back
– or all pull with paddles @ 6:15

2 x Through:

  • 2 x (25 FS Fast, 25 easy)
  • 50 FS Fast, 50 easy


8 x 75 @ 1:30 as
– Odds = 4-6-8 uw kicks by 25 (don on Back)
– Evens = Kick fast (front)

Dive Practice
– 2 x for feel
– 2 x 12.5m for time
– 25 to feet touch for time

200 easy cool down

TOTAL: 3200m

This entry was posted in Workouts. Bookmark the permalink.