Tuesday, February 26, 2008

MASTERS - written for SPH

600 swim free
1:00 rest

3 sets of:
2 x 50 drill/swim by 25's @ 1:00 - NO FREESTYLE
2* x 50 swim free/NO FREE by 25's - 2nd 25 should be same stroke you drilled on 50's above
"*" 1st set, the 50's swim are @ 1:00; 2nd set @ :55; 3rd set @ :50
After 3rd set, get HR for :06, then wait one minute, then get HR again for :06; keep track of this.

Finish up with 6 x 50 @ 1:00 - adjust this interval if necessary to 1:05 or 1:10
25 swim free br 3, 25 kick FAST on back, your choice of kick

200 easy loosen = 1700

Make sure you do your warmdown and get excited for the rest of the week. Have a great day!