Thursday, February 18, 2010

TB & MS

After warmup...
9 x 100 @ 1:40 as follows:
2- 50 fist free drill (feel water on forearms), 50 choice drill in 4th best stroke
1- swim IM - descend 1-3 to what you can
8 x 50 @ 1:00 - 25 swim dps, 25 drill - all in mrs (desc stroke count 1-4/5-8)
12 x 75 @ 1:05
odds- 50 swim free br 3, 25 swim NO FREE
evens - 50 swim free, 25 kick
1:00 rest - check HR
With fins,
8 x 25 choice breaststroke drill @ :35
9 x 100 desc 1-3 @ 1:45 - 50 swim breaststroke, 50 choice kick
1:00 rest
3 x 300 swim IM, desc 1-3 to what you can @ 1:00 rest (LMAD @ 75's or 100's)
From the flags, work on turn drills & actual turns
From the middle of the pool, finish up with...
12 x 50 - 2-turns in each 50, one perfect, one perfect & FAST!
200 easy loosen = 5800 scy
Do an excellent job with your HR tonight, eat well. Have a great day!