Friday, January 18, 2008

600 swim freestyle
1:00 rest

2 sets of:

2 x 350 @ 5:00
75 fist free br 3, 100 IM drill, 100 IM swim, 75 kick moderate, strong, FAST by 25's
6 x 50 swim/kick by 25's choice - 1st set @ :50, 2nd set @ :40

After 2nd set, get pulling equipment and get right into...

1 x 900 pull - breathing 3/5 by 75's for the 1st 300, 3/7 by 75's for the 2nd 300, and 3/9 by 75's on the 3rd 300
1:00 rest


"Three-fer"

15 minutes on each set:


1: 2 minutes of vertical kicking - :15 fly kick, :15 breast kick, :15 free kick, :15 rest, 2 times
2 x 25 LUNGBUSTER from a dive @ :45
1 x 50 kick FAST for time @ 1:00


2: With fins:
3 x 25 drill perfect in main race stroke @ :40
2 x 50 swim FAST @ 1:00 - target your best time (possible with fins on) and crank it up!
1 x 50 @ :30 - 25 LUNGBUSTER, 25 kick FAST on back


3: 6 x 50 swim FAST from a dive @ 2:00



Warmdown with 400 yards of drilling & sculling. Tomorrow, BIG IM set. Have a great day!