Sunday, February 28, 2010

TB & MS

400 swim free
400 reverse IM - each 100 is 25 drill, 25 kick, 50 choice backstroke drill
1:00 rest
8 x 75 @ :10 rest
odds- drill/swim/drill freestyle by 25's - steady kick, feel water on forearms
evens- 50 drill, 25 swim NO FREE
4 x 125 @ 2:15 - 50 fist free br 3, 75 IM drill
6 x 100 swim IM @ 1:40, desc 1-3/4-6 to something juicy
1:00 rest - check HR immediately & OML
4 sets of:
6 x 50 kick @ :50
1 x 400 pull free - descend the 4 x 100 in each 400, try to keep track of your total time; you can use your snorkel for 2 rounds, no more than that
With fins, finish up with...
6 sets of:
2 x 25 @ :40 1/2 swim FAST 1/2 drill
2 x 25 @ :40 swim build to all out FAST
1 x 50 kick all out FAST @ 1:00 - can you break :30? :28?? :26???
No rest between sets.
200 easy drill after last round = 6400 scy.
Make sure you're ready for school this week, see you tomorrow afternoon. Have a great day!