Saturday Morning, January 26, 2008

DISTANCE


600 swim freestyle
1:00 rest


12 x 50 @ 1:00 - 3 are drill/swim by 25's, 3 are swim/kick by 25's
1 x 450 as 3 x 150 (consecutive):
each 150 is drill/swim by 25's, IM order - 50 fly, 50 back, 50 breast
1:00 rest
12 x 100 as follows:
odds- swim negative split free br 3 @ 1:25
evens- swim 75 free, 25 IM order - #2 is 75 free, 25 fly; #4 is 75 free, 25 back; #6 is 75 free, 25 breast - evens are @ 1:30, except #'s 6 & 12 are @ 1:35
1:00 rest


3 x 5 minute swims @ 6:00 - increase your effort from moderate, to strong to FAST - keep track of your yardage!
400 pull br 3/5 by 50's
1:00 rest
8 x 50 drill/swim fly @ 1:10
1:00 rest


5 sets of:

3 x 150 swim in main race stroke @ 3:30, as follows:
100 swim FAST
:20 rest
50 swim at 200 Goal Pace
Get your total time and subtract :20 - keep track of your times!
2 x 50 drill PERFECT @ 1:30
If you ned to go an additional 200 drill after the 3rd set you can.


Warmdown an easy 300 before you get out. Great job this week - enjoy the weekend and get excited for Monday Have a great day!