Friday, March 5, 2010

TB & MS
Let's be deliberate getting through this workout, we can talk when you're done

400 swim freestyle
400 reverse IM - each 100 is 75 drill/drill/kick by 25's, then 25 1/2 ra 1/2 la back
1:00 rest
4 x 125 @ :10 rest - 50 fist free drill, 75 drill/swim/drill NO FREE
6 x 50 @ 1:00 -
25 1/2 underwater dolphin kick to FAST breakout, then 1/2 swim build to FAST turn; 25 drill (same stroke as first 25)
16 x 100 @ 1:25 in sets of 4 as follows:
1- swim negative split free br 3
2- swim free br 3, except 3rd 25 is swim NO FREE
3- swim free br 3, except 3rd 25 is kick choice on back
4- swim IM, desc 1-4 to what you can
1:00 rest, check HR immediately & OML
TB-
5 sets of:
3 x 150 swim @ 2:00, desc 2nd 75 1-3 to about 85-90%
BROKEN 150: 3 x 50 swim FAST @ :10 rest
100 drill
1:00 rest between sets.

MS-
4 x 900 @ 1:00 rest as follows:
1- swim IM: 1st 300, 3 x 100 IM @ 75%; 2nd 300, 4 x 75 IM at 85%; 3rd 300, 75 of each stroke at 90+%
2- swim free br 3, desc the 300's to what you can
3-9 x 100 free @ 1:15, or @ 1:20/1:15/1:10, 1 of each, 3x
4- pull free or swim back (br 3/5/7 by 100's if pulling free

Warmdown before you get out (at least a 200). Do an excellent job with your HW this weekend and get excited for your meets! Sunday at 2:30 p.m. Have a great day!