Thursday Morning, March 4, 2010

JD

800 swim freestyle
400 reverse IM - each 100 is 75 drill/kick/drill, then 25 choice drill breaststroke
1:00 rest
6 x 125 as follows:
odds @ 2:20- 50 fist free br 3, 75 drill/drill/kick by 25's NO FREE
evens @ 2:00 - swim free, except even 25's are same stroke as you drilled on last 75 above
2 x 600 @ :20 rest as follows:
1- 200 swim free br 3/5 by 50's, 200 drill/swim by 25's NO FREE - one stroke for the entire 200, 200 swim IM - 2 x 100 IM's swim, desc 1-2
2- 200 swim free br 3/7 by 50's, 400 swim IM - 4 x 100 IM's, desc 1-4 to what you can
1:00 rest - check HR immediately & OML
18 x 100 @ 1:25 in sets of 3 as follows:
1- swim negative split free br 3
2- swim free, except 3rd 25 is NO FREE
3- swim/kick by 50's
1:00 rest - check HR
18 x 50 @ :50 as follows:
2- swim/kick by 25's
1- kick FAST
Finish up with...
8 x 50
2- swim back @ :55
2- drill/swim dps choice @ 1:00
200 easy drill = 6450 scy.
Hopefully your braces aren't as uncomfortable today. Stay hydrated, eat well & get excited for the meet. Have a great day!