Sunday, January 18, 2009

EA, EC & JD

600 or 400 swim freestyle
400 reverse IM - each 100 is drill/kick
200 easy choice skulling
1:00 rest
3 sets of:
4 x 50 drill/kick by 25's in main race stroke
4 x 25 @ :35 - 1/2 swim FAST, 1/2 drill, also in main race stroke
2 x 150 swim negative split freestyle - desc 2nd 75 1-2 to what you can (EC: @ 2:10)
No rest between sets.
6 sets of:
1 x 100 drill/swim by 25's in main race stroke @ 2:00
4 x 50 swim at 200 Goal Pace in main race stroke @ 1:10
No rest between sets.
After 6th set, get right into:
1 x 600 - 300 drill, 300 pull
2 starts before you get out. Do an excellent job on your HW tonight & get excited for the week ahead. Have a great day!