Monday, February 9, 2010

TB & MS

400 swim free
400 reverse IM - each 100 is 50 drill, 25 swim, then 25 kick fly on side
1:00 rest
2 x 100 @ :10 rest - 50 fist free drill, 50 breast kick on back
4 x 50 @ :10 rest offside breathing free
2 x 150 @ :10 rest - 50 drill, 25 swim - all in main race stroke
8 x 50 swim @ :50 - 25 in main race stroke, 25 free
6 x 100 kick moderate negative split @ 1:40
1:00 rest - check HR
6 sets of:
6 x 25 kick FAST @ :40
1 x 150 swim negative split free or back @ 2:15
1 x 75 kick FAST for time
50 drill @ 1:00 rest - no additional rest between sets
After 6th set, finish up with...
2 sets of:
1 x 200 pull free br 3/5/7/9 by 50's, or w/snorkel @ 3:00
3 x 100 as follows:
#1&3: 50 drill, 50 swim breaststroke - good tempo, finish kick @ 1:45
#2- swim negative split backstroke @ 1:30
200 easy drill after 2nd set = 6250 scy
Eat well tonight, drink plenty of water and get excited for the meet. Have a great day!