Thursday, March 4, 2010

TB & MS
It's important we get this in, so be deliberate with the warmup.

400 swim freestyle
400 reverse IM - each 100 is 75 drill/swim/kick by 25's, then 25 fly pull w/free kick
1:00 rest
3 sets of:
2 x 75 @ 1:15 - 50 offside breathing free drill, 25 kick free on back w/arms toward ceiling
2 x 125 @ 2:15 - 50 swim free w/great turn, 75 drill/drill/kick NO FREE build kick to FAST
No rest between sets. Check HR after 3rd set.
6 sets of:
3 x 50 swim IM order/free by 25's @ :50
1** x 150 swim BIG negative split free @ 2:00 - at least 90% effort on 2nd 75
No rest between sets.
**In 2nd set, go 2 x 150 free; in 3rd & 4th sets, go 3 x 150 swim free; in 5th set, go 2 x 150 swim free; in last set, just 1 x 150 swim free
After 6th set, finish up with...
8 sets of:
3 x 25 @ :35 - 1&3 kick 1/2 FAST 1/2 easy with explosive breakout; #2 is swim 1/2 FAST 1/2 drill
1 x 75 kick FAST for time - target your best 100 scy free time or better.
1 x 50 drill @ 1:00 immediately after you get your time from the 75
No additional rest between sets.
Eat well tonight, do an excellent job with your HW. Have a great day!