Tuesday, March 2, 2010

TB & MS

400 swim free
400 reverse IM - each 100 is drill/kick/drill/choice fly drill by 25's
1:00 rest
3 x 200 @ :10 rest - 100 swim free, 50 drill NO FREE, 50 choice kick
4 x 100 @ 1:40 - 50 fist free, 50 drill/swim choice NO FREE
8 x 25 @ :40 fly - odds are drill, evens are swim build to FAST - concentrate on breathing at front of stroke & strong last third of the stroke
4 sets of:
2 x 75 @ 1:10 - 50 swim neg split free br 3, 25 choice fly drill
2 x 50 swim/kick by 25's fly @ :50 - put it all together here on the fly swim
No rest between sets, check HR after 4th set.
5 sets of:
2 x 100 swim/kick - the swim is IM order by 25's - @ 1:40
3 x 50 kick desc 1-3 to all out juicy FAST @ 1:00
2 x 25 kick FAST @ :10 rest
No rest between sets
Finish up with...
With fins, 20 x 25 @ :40 - the usual sets of 4
200 easy drill before you go. We'll talk quickly about your tapers. Make sure you're doing a good job with your HW each night. Have a great day!