Monday Morning, March 8, 2010

JD - important day today, be deliberate with the warmup.

800 swim freestyle
400 reverse IM - each 100 is breast kick on back, 50 drill/swim IM order by 25's, 25 breast pull w/free kick
1:00 rest
2 sets of:
3 x 150 @ 2:30 - 75 drill choice/drill choice/fly kick on side, 50 offside breathing free drill, 25 choice backstroke drill
6 x 25 @ :35 choice breaststroke drill, except #'s 3 & 6 are LUNGBUSTER
No rest between sets. After 2nd set, get right into...
6 sets of:
1 x 200 swim choice @ 2:50
1 x 100 swim free br 3 @ 1:10
No rest between sets. Check HR immediately after 6th set & OML
12 sets of:
:40 kick FAST on back
1 x 25 swim FAST breaststroke @ :40
Finish up with...
8 x 250 as follows:
1 x 100 choice drill @ 1:40 - can be all back or all breast, some of each, your choice
3 x 50 swim back/breast by 25's - odd sets @ :45; 2nd set @ :55; 4th set @ 1:05; 6th set & 8th set @ 1:15 - desc the even sets 1-3 to all out smoking FAST
No rest between sets.
200 easy drill after 8th set = 6700 scy
Do an excellent job in school today, eat well & get excited for the meet. Have a great day!