Tuesday, March 9, 2010

MS - good job this morning!

400 swim freestyle
400 reverse IM - each 100 is 75 drill/swim/kick by 25's, then 25 choice fly drill
1:00 rest
4 x 50 @ :10 rest offside breathing free drill
4 x 125 @ 2:15 - 50 drill/swim free by 25's, then 75 drill/swim/drill by 25's NO FREE
6 sets of:
2 x 75 @ 1:30 - 25 choice (swim or drill, NO FLY), 25 choice fly drill, :10 rest, 25 swim fly build to FAST
1 x 150 swim free @ 2:10 - middle 50 should be 85% or better, watch your streamlined pushoffs
No rest between sets.
Check HR immediately after 6th set & OML
8 sets of:
1 x 100 swim free br 3 @ 1:20
1 x 50 swim fly at 200 GP @ :50 (33.6)
1 x 50 swim fly FASTER than 200 GP
500 drill
1:00 rest between sets.
Finish up with...
9 x 100 @ 1:30 pull free br 3/5 by 50's for 3, then br 3/7 by 50's for 3, then br 3/9 by 50's for 3
200 easy loosen = 6400 scy
Do an excellent job with your HW tomorrow night, get excited for your meet next week. Have a great day!