Thursday, January 24, 2008

DISTANCE

600 swim freestyle
1:00 rest


600 - 150 drill/swim by 25's NO FREE, 150 swim/kick by 25's freestyle - 2 times through, @ :20 rest
8 x 25 @ :40- each 25 is 1/2 sprint 1/2 drill PERFECT - 4 free, 4 NO FREE
600 - 100 IM drill, 100 IM swim - @ :20 rest
8 x 25 @ :40 - each 25 is 1/2 sprint 1/2 kick
600 - 100 swim free, 100 drill/swim by 50's NO FREE, @ :20 rest
8 x 50 swim - odds are swim negative split free br 3 @ :50, evens are drill/swim dps free @ 1:10
1:00 rest


8 x 300 swim freestyle @ 5:30 - odds are FAST - get times, evens are choice - pull, swim easy or drill/swim combo


With fins, finish up with

8 x 100 50 breaststroke pull w/dolphin kick, 50 fly kick on side - get up high on the breast pull; the 50 kick is ez/FAST by 25's, @ 1:45
Take fins off, then go...
8 x 100 @ 1:45 - 50 swim breaststroke, 50 kick choice - descend the 100's 1-4 and 5-8 to something juicy!


Warmdown an easy 200 before you get out. Do an outstanding job on your HW tonight and get excited for the rest of the week. Have a great day!