Sunday, March 7, 2010

JD

800 swim freestyle
400 reverse IM - each 100 is drill/drill/fly kick on side/breast pull withf ree kick by 25's
1:00 rest
3 sets of:
4 x 50 fist free drill @ 1:00 (choice fly drill in 2nd set; fly pull w/free kick in 3rd set)
1 x 200 swim/drill by 50's @ 3:20 (free in 1st set, fly in 3rd set, go drill/kick choice by 50's in 3rd set)
No rest between sets.
16 x 75 in sets of 4:
3- swim free/NO FREE build to FAST/free by 25's @ 1:10
1- swim free br 3 @ :55
Then...
2 @ 1:10 as above/2 @ :55 free as above
1 @ 1:10/3 @ :55
:30 rest, then...
4 x 75 swim free br 3 @ :55
1:00 rest, check HR immediately & OML
1 x 400 pull w/snorkel - roll hips, finish stroke, be streamlined pushing off of each turn
1:00 rest
12 x 150 as follows:
75- swim fly build to FAST finish/drill choice fly/swim fly FASTER than 1st 25
:10 rest
25 kick FAST @ :40
50 swim free br 3 @ :45
:30 vertical dolphin kick
Start next 150 after :30 of vertical kick
If there is time...
1 x 1200 as follows:
400 swim backstroke - steady tempo, head back, good underwater dolphin kick
400 pull free - choice, br 3/5/7/9 by 50's or with snorkel
400 drill - sharp drilling, not sloppy
7000 scy if you get the entire 1200 in.
Eat well this week, lots of fluids & plenty of sleep - I'm looking forward to the meet! Have a great day!