Monday, March 1, 2010

TB & MS

400 swim free
400 reverse IM - each 100 is drill/swim/drill/kick
1:00 rest
18 x 50 in sets of 6, all @ :10 rest
4- choice drill free
2- swim/kick free by 25's
4- breast pull w/free kick, then fly kick on side
2- swim/kick breaststroke by 25's
Last 6 are all swim breast/free by 25's - desc stroke count 1-3, desc time 4-6
3 x 100 @ 1:40 in main race stroke - 25 drill, 50 swim neg split, 25 drill
1:00 rest - check HR
MS:
18 x 100 in sets of 3 - 2 swim/kick @ 1:40, 1 swim free @ 1:15
9 x 300 swim @ :20 rest
1- swim back
1- swim IM (choice of 75 IM or 100 IM)
1- pull free w/snorkel
TB:
8 sets of-
3 x 75 @ 1:40, desc 1-3 to FAST
50 drill @ 1:00 rest
BROKEN 75: 3 x 25 swim FAST @ :10
100 drill after each set @ 1:00 rest
Let's talk tomorrow about the taper for Sectionals the State Meet. Have a great day!