Distance - Wednesday, January 23, 2008

600 swim freestyle
1:00 rest


3 x 100 - 50 SLOW catch-up freestyle with overkick, 50 2 kicks 1 pull breaststroke @ 1:45
3 x 100 - 50 2 fly/2 breast drill, 50 1/2 ra 1/2 la backstroke @ 1:45
3 x 100 - 50 fly pull w/free kick, 50 swim choice @ 1:45
1 x 1200 swim IM - go four 300 IM's (75 of each stroke), desc the 300's 1-2 to strong, then #3 is drill, then #4 is swim FAST
1:00 rest
1 x 600 swim IM - 3 x 200's IM, desc 1-3 to something juicy!
1:00 rest


6 sets of:

3 x 50 swim/kick by 25's @ :55
2 x 75 kick FAST on back @ 1:30
1 x 150 swim BIG negative split free br 3 - 2nd half should be with a smoking FAST kick!
1:00 rest between sets.


Finish up with.....

3 x 400 swim negative split free br 3 @ 5:00


Warmdown an easy 200 before you get out. Do a stellar job with your HW tonight and get excited for the rest of the week. Have a great week!



Sprinters - Wednesday, January 23, 2008

600 swim freestyle
1:00 rest


3 x 100 @ 1:45 - 50 ra2 la2 free, 50 choice drill in main race stroke
2 x 75 swim/kick/swim in main race stroke @ 1:15
3 x 100 @ 1:45 - 50 fist free, 50 choice different drill in main race stroke
2 x 75 swim/drill/swim by 25's in main race stroke @ 1:15
18 x 50 - 2 swim free/NO FREE by 25's @ :50, 1 swim in main race stroke @ :40
1 x 600 pull br 3/5/7/9 by 50's
1:00 rest


6 sets of:

4 x 50 swim FAST in main race stroke @ 1:00 - target your 2nd 50 split of your 100 Goal Time
1 x 50 drill PERFECT in same stroke @ 2:00
1 x 75 swim FAST FOR TIME in main race stroke (same stroke as the 50's above)
1:00 rest between sets. 300 pull br 3/5/7 by 50's after 3rd & 6th sets.


Warmdown an easy 200 before you get out. Do an outstanding job on your HW tonight and get excited for the rest of the week. Have a great day!