Tuesday Morning, March 9, 2010

JD

800 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/breast kick on back
1:00 rest
3 sets of:
2 x 75 @ 1:20 - 50 ra2 la2 free drill, 25 fly kick on side
1 x 200 @ 3:00 - 100 swim free br 3/5 by 50's, 100 drill/swim by 25's - different stroke in each set for the 2nd 100
No rest between sets.
15 x 50 in five sets of 3 as follows:
1- swim choice @ :50
2- swim/kick choice @ :50
1- swim free br 3 @ :35
1:00 rest after #15, check HR
3 sets of:
1 x 100 swim free br 3 @ 1:30
1 x 100 kick choice @ 1:30 - make the interval
1 x 100 swim free br 3 @ 1:30
2 x 50 kick desc 1-2 to something juicy @ 1:00
1 x 100 swim free br 3 @ 1:30
4 x 25 kick FAST @ :40
No rest between sets; check HR after 3rd set
After 3rd set...
6 x 50 @ 1:00 drill/swim dps fly on 1, 2, 4 & 6 - choice on #3 & 5
3 x 25 swim FAST fly from a dive (drill back to the far end)
Finish up with...
With fins:
20 x 25 @ :45 - the usual sets of 4
200 easy drill = 5950 scy.
Do an excellent job in school today, eat well and drink plenty of water. The meet looks like it should be good, get excited for your races! Have a great day!