Friday, February 26, 2010

TB & MS

400 swim free
400 reverse IM - each 100 is 25 drill, 25 swim, 50 kick
1:00 rest
2 sets of, all @ :10 rest
50 drill
100- 50 drill, 50 swim
150- 50 drill, 50 swim, 50 kick
100- 50 drill, 50 swim
50 drill
16 x 50 as follows:
odds- drill/kick by 25's @ 1:00
evens- swim/kick @ :45
1:00 rest - check HR immediately & OML
4 sets of:
2 x 75 swim IM @ 1:20 (NO FREE) desc 1-2 to what you can
1 x 350 swim free - big 6 beat kick on last 150, desc 1-3 to something juicy
:30 rest between sets
12 x 100 kick @ 1:40 - 2 easy 1 FAST (start on the :40)
1:00 rest
With fins, finish up with...
24 x 25 @ :40 in sets of 4:
1- 1/2 FAST 1/2 drill; 2- swim build to FAST; 3- all drill; 4- all swim FAST
200 easy drill = 6500 scy
Enjoy your day off tomorrow - rest up, make sure your schoolwork is done. Sunday at 2:30 p.m. Have a great day!