Tuesday, January 29, 2008

DISTANCE

600 swim freestyle
1:00 rest


3 sets of:

5 x 50 @ 1:05 - 25 ra2 la2 free, 25 ra2 la2 swim 2 fly
1 x 200 pull free as follows - 50 fist free br 3, 50 pull regular free br 3 - deliberate, controlled strokes here; really feel the water on your forearms!
:30 rest between sets.


2 sets of:

4 x 75 swim free br 3 @ 1:15
2 x 75 swim IM by 25's @ 1:15
4 x 75 swim free br 3 @ 1:10
2 x 75 swim IM by 25's @ 1:10
4 x 75 swim free br 3 @ 1:05
2 x 75 swim IM by 25's @ 1:05
After 1st set, get right into...
300 pull br 3/5/7 by 50's - good stroke with water on forearms, roll hips, then 1:00 rest
After 2nd set, get right into...
300 swim IM (4 x 75 consecutive IM, 25 fly, 25 back, 25 breast - descend them 1-4 to what you can)

1:00 rest

Finish up with....

3 x 100 kick choice on back @ 1:55 - strong as you need to be to make the interval
100 50 drill/50 swim choice
:30 rest
3 x 100 kick choice on back @ 1:45 - you might need a little giddy up on these
100 50 drill/50 swim choice
:30 rest
3 x 100 kick choice on back @ 1:35 - you'll really have to hustle here - concentrate on making one at a time!
2 x 100 50 drill/50 swim choice @ :30 rest
1:00 rest
6 x 100 kick FAST @ 2:15 - give it all the giddy up you've got left in the tank here! Get your times

200 easy loosen and that's all for today!


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