Tuesday, January 22, 2008

DISTANCE

600 swim freestyle
1:00 rest


6 x 150 as follows:
odds- 50 fist free br 3, 25 fly kick on side, @ :20 rest
evens - 50 ra2 la2 free, 25 breast kick on back, @ :20 rest
2 x 200 - 50 2 kicks 1 pull breaststroke drill, 50 swim free neg split br 3 @ 3:20
4 x 100 swim free br 3/breaststroke by 25's, build the 25's breaststroke to a FAST finish, @ 1:40
1:00 rest


2 sets of:

8 x 25 kick FAST on back @ :45
2 x 400 swim BIG negative split free br 3 @ 5:15 - make your kick the priority on the 2nd 200!
NO REST between sets.


3 sets of:

12 x 25 @ :45 - 1 kick FAST, 1 swim FAST choice NO FREE, 1 LUNGBUSTER
1 x 300 kick FAST on back
1:00 rest between sets.


With fins, finish up with 4 sets of:

2 x 25 drill PERFECT @ :40
1 x 50 swim/kick by 25's FAST @ 1:00
2 x 25 swim FAST @ :40
1 x 50 kick FAST on back @ 1:00
2 x 25 LUNGBUSTER @ :45
No rest between sets.


Warmdown with an easy 300, that's 7400 for this workout. Do an outstanding job with your HW tonight and get excited for the rest of the week. Have a great day!