Sunday Morning, February 28, 2010

JD

After warmup...
1 x 300 - 50 fist free, 50 breast kick on back, 50 fly pull w/free kick
:20 rest
3 x 100 - 50 swim free, 50 choice kick @ 1:45
1 x 300 - 50 offside breathing free drill, 50 choice fly drill
:20 rest
3 x 100 - 50 swim free br 3/5, 25 kick, 25 swim choice @ 1:35
1 x 300 - 50 drill back, 50 swim back, 50 choice kick
:20 rest
3 x 100 50 swim free, 25 swim fly, 25 swim choice @ 1:25
1 x 300 - 75 drill/swim/drill choice by 25's - 50 kick easy/FAST on back, 25 fly kick on side
:20 rest
3 x 100 swim free br 3 @ 1:15
1:00 rest - check HR immediately & OML
In the following set:
The 75's swim are always @ 1:10 with a BIG 6 beat kick on the 2nd 25;
The 75's swim-kick should be FAST on the kick, some can be with a board...
2 x 75 swim free @ 1:10
2 x 75 @ 1:20 - 50 swim back, 25 kick breast FAST
1 x 100 IM swim @ 1:40, get time
2 x 75 swim free @ 1:10
2 x 75 @ 1:20 - 50 swim breast, 25 kick free FAST
1 x 100 IM swim @ 1:40 - should be faster than 1st 100 IM
2 x 75 swim free @ 1:10
2 x 75 @ 1:20 - 50 free, 25 kick fly FAST
1 x 100 IM swim @ 1:40 - should be fastest of the day
1:00 rest - remember your last 100 IM time
Finish up with...
1 x 800 pull w/snorkel - roll hips, finish stroke
200 easy drill = 5800 scy.
Eat well today, stay hydrated. We'll get back to the 25's fly tomorrow morning. Have a great day!