Friday, March 12, 2010

MS - I tried calling you twice last night to talk about this workout. Call me if you have any questions.

400 swim freestyle
400 reverse IM - each 100 is 25 choice breaststroke drill, then 75 drill/drill/kick by 25's
1:00 rest
6 x 125 @ :10 rest - 50 fist free br 3, 50 choice drill/swim by 25's, 25 kick on back build to FAST
12 x 50 @ :55 swim free/IM order by 25 (free/fly, then free/back, then free/breast, then free/fly, etc...)
6 x 200 as follows:
odds- swim negative split free br 3 @ 2:50, except 3rd 50 is br 5
evens- swim 100 free, 50 swim neg split fly, then 50 drill fly @ 3:30
1:00 rest, check HR
6 sets of:
3 x 50 @ 1:10 swim desc 1-3 to all out smoking FAST - absolutely as FAST as you can go
2 x 25 swim FAST @ :10 rest - as FAST as you can go, same stroke as the 50's
1 x 100 drill - same stroke as you swam on the 50's & 25's
1:00 rest between sets - go 2 sets fly, 1 set choice NO FLY, 2 sets fly, 1 set choice NO FLY
After 6th set, finish up with...
1 x 400 drill/easy kick by 50's
5550 scy. Enjoy your day off tomorrow, get excited for your meet next week! See you Sunday at 2:30 p.m. Have a great day!