Monday Morning, March 1, 2010

JD

After warmup...
7 x 100 @ 1:40
odds- 50 catch-up free drill, 50 6 kicks one drill back
evens- 50 choice drill, 50 swim/kick backstroke
12 x 75 in 3 sets of 4:
1-4: 50 swim backstroke, 25 choice fly drill @ 1:15
5-8: 25 swim free, 50 drill/swim fly @ 1:10
9-12: 50 swim free br 3/5 by 25's, 25 fly kick on side @ 1:05
12 x 150 swim free as follows:
odds- negative split free br 3 @ 2:00 - 90% effort or better on 2nd 75 - @ 2:10
evens- swim free br 3/5/3 by 50's @ 2:00
1:00 rest, check HR immediately & OML
20 x 50 as follows:
2- drill/swim fly by 25's @ 1:00
2- kick choice, build each 25 to strong @ :50
1:00 rest
3 x 25 swim fly from a dive
200 easy drill = 5950 scy
Eat well today, get excited for the meet. Tomorrow will be some bigger kicking. Have a great day!