Tuesday, March 9, 2010

EC

400 swim freestyle - smooth, easy stroke with good turns
400 reverse IM - each 100 is drill/drill/swim/choice kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ :10 rest offside breathing free drill
4 x 125 @ 2:15 - 50 drill/swim free, 75 drill/swim/drill NO FREE
4 sets of:
1 x 75 @ 1:10 swim free br 4/2 on 2nd 25
1 x 25 @ :40 kick choice w/FAST breakout, then moderate kick to the end
Check HR after 4th set
4 x 50 swim free br 4/2 on 2nd 25 @ :55
3 x 50 @ 1:00 drill-swim dist per stroke by 25's, desc stroke 1-3 if you can
3 x 25 swim FAST free from a dive (drill back for 150 yard total)
With fins, finish up with...
8 x 25 @ :45 - the usual sets of 4
200 easy drill = 3200 scy
Rest up tonight & get excited for the meet. See you at UM tomorrow afternoon. Have a great day!