Sunday, December 28, 2008

EA, EC & JD

600 or 400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
200 easy choice skull
1:00 rest
4 x 50 catch-up freestyle drill w/overkick @ 1:00
4 x 75 drill/kick/drill by 25's - NO FREE @ 1:15
4 x 75 swim free @ 1:00 (EC & JD) @ 1:10 EA
12 x 50 swim/kick by 25's - same stroke as you drilled on 75's above - 4 @ :45, 4 @ :40, 4 @ :50 desc 1-4
1:00 rest
8 x 250's as follows:
1 x 150 drill/swim by 25's in main race stroke - build even 25's to FAST - @ 2:20
2 x 25 swim FAST - same stroke as above @ :40 - get time
1 x 25 LUNGBUSTER
:10 rest
1 x 25 swim FAST in main race stroke (same stroke as above) - can you be as FAST as the previous 2 x 25's??
:30 rest between sets - only :30 here!!
As many sets as possible...
2 x 50 kick FAST @ :50 (EC-JD :35-:36's, EA - as close to :40 as possible)
2 x 125 swim free with BIG kick on last 50 @ 1:30, EA @ 1:40
Warmdown a little before you go. (2 quick starts if you'd like). Get some HW today - don't let it go all week before you start it. Have a great day!