Tuesday, March 9, 2010

TB

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/fly kick on side by 25's
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 by 25's NO FREE
4 sets of:
1 x 75 @ 1:10 swim free br 3
1 x 25 @ :40 kick choice w/FAST breakout, then moderate kick to the end
1 x 75 @ 1:20 - drill/swim build to 85%/drill - all NO FREE
1 x 25 @ :40 kick choice as above
1 x 400 pull free br 3/5/7/9 by 50's or swim back w/good underwater breakouts
:30 rest between sets.
W/fins, finish up with...
24 x 25 @ :40 - the usual sets of 4
200 easy loosen = 4700 scy
Do an excellent job with your HW tonight, get excited for the meet. See you tomorrow afternoon, have a great day!