Tuesday, March 16, 2010

MS - good job yesterday! More drilling today...

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim by 25's, then last 25 of each 100 is breast pull w/free kick
1:00 rest
2 sets of:
4 x 75 @ 1:20 - 50 fist free drill, 25 choice easy kick
4 x 125 @ :15 rest - 50 swim free, 75 drill/swim/drill by 25 NO FREE
6 x 50 swim easy free @ :55 w/FAST turn, except #3&6 are 25 NO FREE build to FAST, 25 free
No rest between sets, check HR after 2nd set; then....
1 x 600 pull non-stop free br 3/5/7/9 by 50's
1:00 rest
4 x 50 @ 1:10 - 25 choice drill, 25 swim dist per stroke, desc stroke 1-4 if you can
4 x 25 from a dive - odds are build, evens are FAST
100 easy drill = 4000 scy
Make sure you're eating well, drinking plenty of water & getting to sleep as early as possible. Get excited for the meet & have a great day!