Friday Morning, February 19, 2010

JD

After warmup...
4 x 200 @ :20 rest
odds- 50 fist free br 3, 50 drill NO FREE
evens - 100 choice drill/kick by 25's, 100 IM swim
8 x 50 swim @ :45
odds- free
evens - free/NO FREE by 25's
1:00 rest, check HR
3 sets of:
4 x 25 kick @ :40 - odds are moderate, evens are FAST
1 x 100 swim moderate negative split @ 1:30
4 x 25 kick @ :40 - desc 1-3 to FAST, hold for #4
1 x 100 swim free, stronger negative split than 1st 100, @ 1:30
4 x 25 kick @ :40 - all FAST
1 x 100 swim negative split free - biggest neg split of the set, @ 1:30
1 x 400 pull free w/snorkel
1:00 rest between sets.
200 easy drill after 3rd set = 5600 scy.
Rest up this weekend, eat well and have plenty of water. Sunday at 11 a.m., we can talk about your events for Sectionals. Have a great day!