Wednesday, February 10, 2010

TB & MS

After 400/400...
4 x 100 @ :10 rest - 50 fist free drill, 50 choice drill in main race stroke
8 x 75 @ :10 rest - 25 catchup free drill w/strong kick, 25 breast pull w/free kick, 25 swim breaststroke
6 x 150 as follows:
odds- 75 swim back build 2nd 25 to strong kick, then 75 drill/swim/drill in main race stroke
:10 rest
evens- swim moderate negative split free @ 2:10
1:00 rest after #6, check HR immediately & OML
6 sets of:
3 x 50 swim at 200 Goal Pace @ 1:10
1 x 100 drill - same stroke as 50's GP
1:00 rest between sets.
Finish up with...
12 x 75 @ 1:15 - 50 swim free br 3, 25 drill NO FREE
5100 scy
Stretch tonight, get excited for the meet. Tomorrow all easy drilling and a set of 25's with fins. Have a great day!