Monday Morning, January 11, 2010

JD
Nice job with the kicking yesterday; the IM set will take a while, so get right into the warmup

800 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick breast on back by 25's
1:00 rest
2 sets of:
2 x 125 @ 2:10 - 50 offside breathing free drill, 75 drill/swim/drill by 25's NO FREE
6 x 75 @ 1:10 swim free/NO FREE/free by 25's (in 2nd set, NO FREE/free/NO FREE)
No rest between sets. After 2nd set, check HR immediately, then...
For 8 rounds:
:30 kick FAST on back
1 x 25 swim FAST breaststroke @ :30
After 8th round...
3 sets of:
4 x 75 swim free br 3 @ :55
1 x 300 swim IM, desc 1-3 to something juicy
:30 rest between sets. After 3rd set, continue right into...
3 sets of:
4 x 75 swim free br 3 @ :55
3 x 100 IM swim desc 1-3 to something smoking FAST @ 1:30
No rest between sets.
After 3rd set, finish up with...
6 x 100 pull free w/snorkel @ 1:30
Eat well today, drink plenty of water and get excited for the meet. Have a great day!