Wednesday, March 10, 2010

MS

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 sets of:
4 x 75 @ :10 rest - 50 choice free drill, 25 breast kick on back
4 x 50 @ :10 rest - 25 ra2 la2 free drill, 25 fly kick on side
1 x 300 pull free br 3/5 by 50's in 1st 100, then 3/7 by 50's in 2nd 100, then 3/9 by 50's in 3rd 100 - get time, desc the 300's 1-3 to what you can
:30 rest between sets, check HR after each 300
After 3rd set...
With fins:
15 x 50 @ 1:00 as follows-
2- 25 choice drill, 25 kick FAST - explosive dolphin breakout, getting smaller and faster as you get closer to breaking out
1- 25 choice drill - :10 rest - 25 FAST dolphin kick LUNGBUSTER!
1:00 rest after #15, take fins off & check HR
4 sets of:
2 x 100 kick @ 1:40
1 x 100 swim easy free br 3 @ 1:40
2 x 75 kick/swim/kick by 25's @ 1:15
3 x 25 kick FAST @ :10 rest - add up times for 75 yard total
1:00 rest between sets.
After 4th set, finish up with...
6 x 75 @ 1:40 kick desc 1-3/4-6 to something juicy!
Warmdown a 200 before you get out.
Workouts will be posted for the next two days, call or text if you have any questions. I'll see you here for workout on Sunday at 2:30 p.m. Enjoy the hockey games, but stay on top of your schoolwork! Have a great day!