Friday, January 25, 2008

DISTANCE


600 swim freestyle
1:00 rest

16 x 25 @ :45
4- choice drill NO FREE
4- kick fly on side moderate
16 x 50 @ :55
2- swim negative split free with BIG kick on 2nd half,
2- swim/kick fly on side by 25's
3 x 600 pull @ :30 rest
#1- br 3/5 by 75's
#2- br 3/7 by 75's
#3- br 3/9 by 75's
1:00 rest


With fins, 4 sets of:

3 x 50 drill choice PERFECT @ 1:00
3 x 50 swim desc 1-3 to BLISTERING FAST @ 1:00 - same stroke as you drilled in 50's above

Take fins off and continue right into...

1 x 1200 swim - 200 moderate free br 3, 50 swim fly - build to FAST
12 x 100 swim free br 3 @ 1:35 - odds are moderate, br 3; evens are strong br 3/5 by 50's


Warmdown an easy 200 before you get out. Do an excellent job on your HW this weekend and get excited for tomorrow's workout. Have a great day!