Wednesday, February 17, 2010

TB & MS

After 400/400...
3 sets of:
4 x 75 @ :10 rest - 50 chocie drill NO FREE, 25 breast kick on back
4 x 50 pull free br 3 @ :50 (@ :45 in 2nd set, @ :40 in 3rd set)
No rest between sets; check HR after 3rd set
With fins, 20 x 25 as follows...
2 x 25 drill @ :40
1 x 25 swim build to FAST @ :40
1 x 25 swim all out FAST @ :30
1 x 25 LUNGBUSTER @ :20
No rest between sets.
1:00 rest after last 25; then take off fins...
How low can you go on the 100's??
1 x 400 swim moderate negative split free br 3 @ 5:30
4 x 100 swim free br 3 @ 1:20
1 x 400 - as above
4 x 100 @ 1:15
1 x 400 as above
4 x 100 @ 1:10
1 x 400 as above
1:00 rest
4 x 100 swim free br 3 @ 1:05!!!!!
Warmdown with a 400 drill/kick by 50's
Make sure you're doing an excellent job with your schoolwork. Have a great day!