Wednesday, January 30, 2008

DISTANCE

600 swim freestyle
1:00 rest

2 sets of:

3 x 125 50 ra2 la2 freestyle - don't rush this drill, 75 drill-kick-swim by 25's in main race stroke @ 2:10
1 x 75 @ 1:20 - swim/drill/swim by 25's in main race stroke - keep feet together on fly kick!
3 x 50 swim main race stroke - build to FAST finish/ free br 3 by 25's @ :55
1:00 rest after 2nd set, then get right into...
400 pull br 3/5/7/9 by 50's
1:00 rest
8 x 100 @ 1:30 - odds are negative split free br 3, evens are 50 free-25 swim FAST fly, 25 free
1:00 rest


6 x 50 @ 1:10 - 25 swim fly dps (descend strokecount 1-3, 4-6) 25 choice fly drill PERFECT
1:00 rest


4 sets of:
4 x 50 swim fly at 200 Goal Pace @ 1:15 (scy= :30's; scm = :33's; lcm = :34's) - watch your kick
150 drill-kick-swim fly by 25's
1:00 rest between sets. 300 pull free br 3/5/7 by 50's after 2nd set.


Finish up with...

6 x 400 swim negative split freestyle br 3 @ 5:20 (5:30 if you have to).


Warmdown an easy 200 before you get out. Eat well, do an excellent job on your HW and get excited for tomorrow's workout. Have a great day!