Monday, January 21, 2008

Distance


600 swim freestyle
1:00 rest


9 x 50 as follows:
1-3: 25 ra2 la2 freestyle, 25 fly kick on side @ 1:00
4-6: 25 fist free br 3, 25 2 fly/2breast drill @1:00
7-9: 25 swim free br 3, 25 swim fly @ :55
1 x 400 pull br 3/5 by 50's
1:00 rest
9 x 50 as follows:
1-3: 25 kick fly on side, 25 ra2 la2 sw2 fly @ 1:00
4-6: 25 swim free br 3, 25 choice kick @ :55
7-9: swim 25 free, 25 choice NO FREE @ :50
2 x 600 swim negative split free br 3, desc 1-2 @ 9:00
1:00 rest


3 sets of:

200 swim free br 3, except 3rd 50 is with BIG 6 beat kick @ 3:00
200 swim free br 3, except 3rd 50 is swim NO FREE, @ 3:00
200 swim free br 3, except 3rd 50 is kick FAST @ 3:00
200 swim free br 3 - 2nd 100 at mile pace (target 1:00 - scy; 102-103 scm; 106-107 lcm) @ 3:00
400 swim FAST freestyle
1:00 rest between sets.


Finish up with:

16 x 25 @ :45 - 3 kick FAST, 1 LUNGBUSTER


7100

Warmdown a little before you get out. Do an excellent job on your HW and get excited for the rest of the week. Tomorrow - BIG kicking. Have a great day!