Monday, January 28, 2008

DISTANCE - be sure to have water with you for this workout!

600 swim freestyle
1:00 rest


8 x 75 @ 1:30 - odds are 50 fist free br 3, choice drill NO FREE; evens are 50 choice back drill, 25 kick fly on side
8 x 50 @ :55 - odds are swim negative split backstroke, evens are swim NO FREE/free br 3 by 25's
1:00 rest - have some of that water!

1 x 2000 swim free br 3 negative split - not all out on the 2nd half, just negative split; get time
1:00 rest

3 x 550 swim free br 3 desc 1-3 @ 8:00 (8:30 if you have to); see how FAST you can be on #3!
1:00 rest
8 x 50 @ 1:10 - 25 breaststroke kick on back, 25 choice drill NO FREE


With fins, 4 sets of:

3 x 50 breaststrke pull w/dolphin kick - get up real high on the press, @ 1:00
2 x 50 @ 1:00 as follows:
25 swim FAST backstroke, 25 back drill - 1/2 right arm only 1/2 left arm - really roll hips here!
2 x 25 LUNGBUSTER @ :45
No rest between sets.


After 4th set, take off fins and warmdown with an easy 300

7150


Do an excellent job on your HW today and get excited for the rest of the week. Have a great day!