Thursday, February 11, 2010

TB & MS
Great job yesterday!

After the 400/400...
3 x 100 @ 1:50 - 50 offside breathing free drill, 50 breast kick on back
4 x 50 @ :20 rest - 25 swim free, count strokes, 25 fist free
2 x 200 - drill/kick/drill/swim by 50's @ :20 rest
6 x 100 @ 1:40 as follows:
odds- swim free br 3, build kick on 3rd 25
evens- swim 50 free, 50 NO FREE
8 x 25 jungle sprints (1/2 swim FAST, 1/2 drill) @ :40
1 x 400 pull br 3/5/3/7 by 50's
1:00 rest
With fins, finish up with...
24 x 25 @ :40 in 6 sets of 4 as follows:
1- swim 1/2 FAST 1/2 easy
2- swim build to FAST
3- all drill
4- all FAST
200 easy drill after #24 = 3700 scy.
Do a good job with your races at the meet - make sure you warmup and warmdown well for each race (really stretch out your legs immediately after each race); I'll look forward to hearing all about it! Don't forget, no workout on Monday, we'll pick things up again next Tuesday Morning. Have a great day!