Thursday, January 21, 2010

JD

After warmup, get right into...
4 x 250 as follows:
1 x 175 - 100 swim back, relaxed w/good hip rotation, thumbs out first & pinkies in first; then 75 drill/swim/drill by 25's your choice
:10 rest
3 x 25 swim dist per stroke @ :35, same stroke as last 75 above
After 4th 250...
8 x 25 @ :40
odds- 1/2 FAST 1/2 drill
evens- swim build to FAST
1:00 rest - check HR
3 sets of:
3 x 150 @ 2:30 - 100 drill/swim fly by 25's, 50 swim back desc 1-3 to something juicy
3 x 150 @ 2:30 - 100 swim back (2nd 50 is same as last 50 from above), 50 swim breaststroke desc 1-3 to something juicy
3 x 100 swim IM @ 1:40 - desc 1-3 to what you can, should be FAST @ #3
After 3rd set, finish up with...
9 x 100 swim free @ 1:15, mod neg split - except every 3rd is 50 free/50 back
300 easy drill after #9 = 7000 scy.
Eat well tonight, pacework & kicking tomorrow. Have a great day!