Monday, March 8, 2010

MS - we missed you yesterday!

400 swim freestyle
400 reverse IM - each 100 is 50 drill/kick by 25's IM order, then 50 drill/swim by 25's in main race stroke
1:00 rest
4 x 50 ra2 la2 free drill @ :10 rest
1 x 300 - 150 drill/kick choice by 25's, then 150 drill/swim by 25's in main race stroke
:20 rest
1 x 300 - 150 drill/kick by 25's in main race stroke, then 150 swim/kick free by 25's, desc the 50's 1-3 to what you can
:20 rest
24 x 75 in 4 sets of 6 as follows:
2- swim free/choice swim build to FAST/free by 25's @ 1:10
1- swim free @ 1:00
2- same as first 2, @ 1:10
1- swim free @ :55
1:00 rest after #24 - get HR immediately & OML
MS -
Your choice:
A- 8 x BROKEN 200's:
100 swim free @ 1:20
50 swim at 200 fly GP @ :50
50 swim FASTER than 200 fly GP
50 drill
1:00 rest between sets.
OR...
B-8 sets of:
3 x 50 swim fly desc 1-3 to 200 fly GP
3 x 25 swim FAST fly @ :10 rest
100 drill
1:00 rest between sets.
Warmdown at least a 200 before you get out.
Make sure you're ready for school this week, get excited for the upcoming meets! Have a great day!