Training for LCM in a SCY pool — backstroke and breaststroke sets.
MAIN SET: 1400
Four rounds of the following:
1 X 50 your favorite backstroke drill for working on fast hand exit
1 X 125 backstroke, focus on fast hand exit: descend time on the 125s
50s are on a sendoff that gives approx. 15 seconds rest.
125s are on a sendoff that gives approx. 30 seconds rest.
After four rounds of the above, 200 easy recovery
Four rounds of the following:
2 X 25 on :40 (half a length eggbeater kick on your stomach + half a length flutter kick on your stomach), working fast feet
1 X 125 with a pull buoy (50 breaststroke swim + 25 freestyle pull + 25 breaststroke swim + 25 freestyle pull). When swimming breaststroke with the pull buoy you should kick. Focus on small, quick kick. Descend time on the 125s.
25s are on a sendoff that gives approx. 10 seconds rest.
125s are on a sendoff that gives approx. 30 seconds rest.
After four rounds of the above, 200 easy recovery
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