Friday, February 1, 2008

DISTANCE - pretty moderate today; focus on good technique!

600 swim freestyle
1:00 rest

2 sets of:

3 x 50 drill/kick free by 25's @ 1:05
3 x 50 swim/drill free by 25's @ 1:00
4 x 50 swim/kick free by 25's @ :55
1 x 400 pull br 3/5/7/9 by 50's
:30 rest - get HR for :06

3 x 50 drill/kick backstroke by 25's @ 1:05 - go breaststroke on these in the 2nd set
3 x 50 swim/drill backstroke by 25's @ 1:00 - go breaststroke on these in the 2nd set
4 x 50 swim/kick backstroke by 25's @ :55 - go breaststroke on these in the 2nd set
1 x 600 swim negative split free br 3
:30 rest - get HR for :06
After 2nd set, rest 1 minute after getting initial HR, then get it again for another :06; then continue into...

16 x 75 in sets of 8:
1-2: swim free br 3 @ 1:15 with big kick on 2nd 25
3-4: swim back/free/back by 25's @ 1:15
5-6: swim free br 3 @ 1:15 with big kick on 2nd 25
7-8: swim free/breast/free by 25's @ 1:15
After #16, 1:00 rest - put fins on...


With fins, finish up with 6 sets of...

3 x 25 @ :40 backstroke - breakout FAST & STRONG, then drill the rest of the way
2 x 50 breast pull w/dolphin kick @ 1:00 - get up high on the press
1 x 25 LUNGBUSTER @ :40
No rest between sets.

7000 (before a warmdown)


Warmdown a bit before you get out. Do a stellar job on your HW this weekend and get excited for tomorrow's workout - bring your waterbottle tomorrow. Have a great day!