Thursday, January 17, 2008

Distance

600 freestyle br 3
1:00 rest
400 reverse IM - each 100 is 50 drill, 50 kick
:30 rest
400 reverse IM - each 100 is 50 swim, 50 kick
:30 rest

5 x 1500 as follows:

1-3: swim free br 3, desc 1-3 to what you can @ 19:00 (#3 should be juicy)
#4- pull free br 3/5/7/5/3 by 300's @ 1:00 rest
#5 - swim 15 x 100 @ 1:30 at pace - mile pace, 1000 pace, 500 pace - 5 each



Mid-distance

12 x 400 swim free as follows:

1-3 @ 5:00
4-6, descend 1-3 @ 6:00
7-9 @ 5:00
10-12: swim 300's @ 5:00, desc 1-3 to something smoking FAST


Sprinters

9 x 300 free as follows:

1-3 swim @ 4:00, desc 1-3 to what you can
4-6 swim @ 3:40
7-9 descend 1-3 to something juicy @ 5:00


Finish with 27 x 50 kick:
1-3 @ :50 - make the interval
4-6 @ :55 all FAST
7-9 @ :45 - make the interval