Tuesday, February 16, 2010

TB & MS

After warmup...
4 x 200 as follows:
1 x 75 @ 1:15 - 50 ra2 la2 free drill, 25 blow it out the back fly drill
1 x 125 - 50 swim free br 3, 75 drill/drill/kick in main race stroke
:20 rest after each 125
4 x 150 as follows:
odds- swim free, desc the 3 x 50's to about 85% on last 50, @ 2:00
evens- 75 swim IM, 75 swim back @ 2:20
1:00 rest after #4, check HR immediately & OML
3 sets of:
3 x 50 swim/kick by 25's @ :45
1 x 100 kick @ 1:45 - get time
3 x 50 swim/kick by 25's @ :50
1 x 100 kick @ 1:45 - should be faster than previous 100
3 x 50 swim/kick by 25's @ :55
1 x 100 kick FAST @ 1:45
1 x 250 pull free br 3/5/7/5/3 by 50's
:30 rest between sets
After 3rd set, finish up with...
1 x 800 kick as follows:
50 FAST/150 moderate, 100 FAST/100 moderate, 150 FAST/50 moderate, 200 all FAST
200 drill = 6200 scy.
Do an excellent job on your HW tonight, have a great day!