Sunday, February 21, 2010

JD - we'll build on what we started towards the end of last week

800 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/fly kick on side
1:00 rest
4 x 50 @ 1:00 - 25 breast pull w/free kick, 25 breast kick on back
4 x 75 @ 1:20 - 25 choice free drill, 25 choice breast drill, 25 swim breast build tempo
6 x 50 swim breast/free by 25's @ :55
3 x 100 kick - build even 25's to FAST - @ 1:45
6 x 50 swim back/breast by 25's @ :55
12 x 75 @ 1:20 - 50 kick (2nd 25 @ 85%), 25 swim choice w/steady kick
4 x 300 @ 4:30 as follows:
odds- pull free br 3/5/7 by 50's or w/snorkel;
evens- swim free, desc the 3 x 100's to 85% - strong kick on 2nd & 3rd 100's
1:00 rest - check HR
With fins:
24 x 25 @ :40 - in sets of 4 - the usual
1:00 rest
3 x 25 from a dive - build your speed to FAST feeling
200 easy drill = 5575 scy
Stretch today & get excited for the meet. Have a great day!