Friday Morning, March 5, 2010

JD

800 swim free
400 reverse IM - each 100 is 75 drill/drill/kick, then 25 breast or fly pull w/free kick
1:00 rest
2 x 150 @ 2:30 - 50 fist free drill, 50 choice drill NO FREE, 50 choice kick w/moderate neg split
3 x 100 @ 1:40 - 50 swim, 50 kick - except #2 is swim backstroke
2 x 150 @ 2:20 - 75 swim backstroke w/explosive breakouts, 50 choice drill, 25 fly kick on side
3 x 100 @ 1:40 - 50 swim free, 50 drill/swim breaststroke - except #2 is swim/kick, all breast
12 x 50 as follows:
2- swim breast/free by 25's @ :50
1- swim free br 3 @ :35
1:00 rest - check HR immediately & OML
4 sets of:
1 x 200 @ 3:00 - swim free, except 3rd 50 is swim NO FREE
1 x 200 @ 3:00 - swim free, except 3rd 50 is kick choice
1 x 250 swim free br 3 @ 3:00, get time for #1, desc 2-4 to what you can
No rest between sets.
6 x 50 @ 1:00-
odds- 25 "blow it out the back" drill, 25 fly kick on side
evens- 25 swim fly build your speed into the turn, 25 choice fly drill
4 x 25 swim fly from a dive
1:00 rest
Finish up with...
With fins:
24 x 25 @ :45 - the usual sets of 4
200 easy drill = 6800 scy
One week to go, get excited for the meet - you've done an excellent job getting to this point. Don't forget your Paper Plate Award. Have a great day!