Sunday, February 7, 2010

TB & MS

400 swim free
400 reverse IM - each 100 is drill/swim/kick by 25's, then the last 25 of each 100 is breast pull with free kick
1:00 rest
9 x 200 in odds & evens:
odds- 100 drill/swim by 25's in main race stroke, then 100 swim IM
evens- kick, negative split each 100
6 x 125 swim free br 3 @ 1:30
1:00 rest
6 sets of:
3 x 50 swim descend 1-3 to all out FAST @ 1:00 - get HR after fast 50 for :06
1 x 100 @ 1:45 - 50 drill, 50 kick
Finish up with...
With fins:
24 x 24 @ :40
1- swim 1/2 FAST 1/2 drill
2- swim build to FAST finish
3- all drill
4- swim all FAST
Warmdown with...
1 x 600 - 400 pull w/snorkel, 200 choice drill
6050 scy
Stretch tonight if you can, make sure you're prepared for the week at school. See you tomorrow afternoon around 3-3:15. Have a great day!