Friday, February 5, 2010

TB & MS - great job yesterday, I enjoyed working with you both!

400 swim free- be streamlined off of every turn
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
With fins...
8 x 150 as follows, all @ :20 rest
50 breast pull w/free kick - fast hands back to the front after each press
25 kick free on back w/arms toward ceiling
50 drill/swim in main race stroke, build the 25 swim to FAST
:10 rest
25 LUNGBUSTER - FAST dolphin kick under water for the entire 25 yards
1:00 rest after #8, check HR for :06
Good set here, last one for the week - note that the 300 is a 600 in the 2nd set & a 900 in the 3rd set; do a good job!
3 sets of:
4 x 75 IM (no free) @ 1:30 - desc 1-2, #3 is drill, #4 is FASTER than # 2 - should be a juicy swim
4 x 50 swim negative split free br 3 @ :45
1 x 300** swim free - 200 moderate, then last 100 @ about 85-90%
:30 rest between sets, no more than :30
** In the 2nd set, go a 600 instead of a 300 and negative split it, 2nd 300 should be at about 90% or better
In the 3rd set, go a 900, and descend the 3 x 300 to an all out crank on the last 300 - should be a 100% effort on the last 300: both of you should be trying to go under 3:20 for the last 300!
Get your HR when you finish the 900.
Finish up with...
1 x 700 pull free breathing every 3 ("br 3")on odd 100's and br 7 on even 100's
200 drill = 6200 scy.
Enjoy your day off tomorrow, take everything with you when you leave, and check for Sunday's workout by about 10:30 a.m. on Sunday morning - the Y opens at 11 am and is open until 7 p.m., so plan accordingly. Have a great day!