Tuesday, March 9, 2010

RW

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/choice kick by 25's
1:00 rest
4 x 50 @ :10 rest - choice freestyle drill, can be different drills
4 x 125 @ 2:15 - 50 drill/swim freestyle, 75 drill/swim/drill by 25's NO FREE
8 x 75 swim free @ 1:10 - smooth, easy stroke here with good turns, some 75's can be backstroke if you'd like
16 x 25 @ :45 as follows:
1&2 all kick 1/2 FAST 1/2 easy
3- swim build to FAST finish
4- all drill
1:00 rest - check HR
2 sets of:
4 x 50 @ 1:00 - 25 drill choice free, 25 swim dist per stroke free - desc stroke 1-4 if you can
:30 rest
3 x 25 swim all out FAST @ :10 rest, add up times for 75 yard total
75 drill - not sloppy here, SHARP drilling
350 pull easy freestyle
1:00 rest between sets.
200 easy drill after 2nd set = 4100 scy
Tomorrow will be more drilling and easy swimming, with a set of 25's w/fins @ :45. I will give you a call tonight and see how you're doing; hope you're having a good week. Have a great day!