Tuesday, January 26, 2010

JD - big fly set today, do a good job in the warmup

After warmup...
4 x 100 50 choice free drill, 50 swim neg split free @ 1:40
3 sets of:
2 x 75 @ 1:15 - 50 choice fly drill, 25 swim free
3 x 50 @ :55 - 25 swim fly build to FAST turn, then 25 swim free br 3
No rest between sets; check HR after 3rd set
4 sets of:
8 x 50 @ 1:00 - 1 FAST swim fly, 1 drill
3 x 75 @ 1:30 swim fly desc 1-3 to something smoking FAST
1 x 125 @ 2:00 - 50 swim free, 75 drill/kick/drill by 25's
No rest between sets.
Finish up with...
1 x 1500 as follows:
600 pull w/snorkel
400 swim backstroke
300 choice kick
200 drill
7000 scy. Eat well today, do a good job in school. Tomorrow will be drilling and a speedset with the fins. Have a great day!