Wednesday Morning, January 27, 2010

JD - great job yesterday

800 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 sets of, all @ :10 rest
1 x 100 - 50 fist free, 50 choice back drill
1 x 75 - swim free/choice skulling/swim choice by 25's
1 x 100 - 50 breast kick on back, 50 2 kicks 1 pull breast
1 x 75 swim breast/back/breast by 25's
After 1st set, go 1 x 300 pull free w/choice equipment (br 4/2 on 2nd 150 if not using snorkel)
After 2nd set, go 1 x 400 swim backstroke - roll hips, head back
After 3rd set, 12 x 50 swim @ :55 - 2 free (br 4/2 on 2nd 25), 1 choice
:30 rest between sets, check HR after each set
With fins (concentrate on good breakouts throughout):
24 x 25 @ :40
1- 1/2 FAST 1/2 drill
2- build to FAST finish
3- all drill
4- all swim FAST
1:00 rest
Finish up with...
6 x 400 swim free br 3 @ 5:40 - except br 5 on 3rd 100 of each 400
9 x 50 @ :50 - 2 swim free br 3, 1 swim back
200 easy drill = 7200 scy. Do an excellent job in school today, get excited for the meet next weekend. Have a great day!