Monday, March 15, 2010

MS

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick fly on side by 25's
1:00 rest
6 x 200 @ :20 rest
odds- 50 offside breathing free drill, 50 swim free, then 100 drill/swim by 25's NO FREE
evens- easy kick
1:00 rest
4 sets of:
3 x 50 swim free @ :55
4 x 25 @ :40
odds- 1/2 swim FAST 1/2 drill
evens- swim build to FAST
1 x 100 drill @ 1:45 - same stroke as the 25's
No rest between sets.
Check HR after 4th set, then...
1 x 600 pull free br 3/5/7 by 50's - nice & relaxed - roll hips, finish stroke
1:00 rest
Finish up with...
4 x 25 swim FAST from a dive
100 easy = 4300 scy.
Tomorrow will be all easy, about 3600-3800 scy. Rest up, drink lots of water & get excited for the meet! Have a great day!