Wednesday, March 10, 2010

RW

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 x 200 @ :20 rest - drill/swim/drill/kick by 50's, 1st & 3rd 200's are free, #2 is NO FREE
4 x 75 @ :10 rest - 25 fly kick on side, 50 choice drill backstroke
3 x 100 @ 1:45 - 50 fist free drill, 50 choice drill NO FREE
6 x 100 @ 1:35
odds- swim free with moderate negative split
evens- swim 50 free, 50 NO FREE
1:00 rest - check HR
3 sets of:
3 x 50 swim easy free @ :55
4 x 25 kick @ :45 - odds are build to FAST, evens are 1/2 FAST 1/2 easy
1:00 rest after 3rd set.
Finish up with...
4 sets of:
1 x 50 @ 1:00 - 25 choice drill, 25 swim dist per stroke - same stroke for both 25's
1 x 25 @ :45 - 1/2 swim FAST 1/2 drill
1 x 25 @ :45 swim build to FAST finish
No rest between sets.
250 easy drill before you get out = 4000 scy.
Do an excellent job with your HW tonight, be sure you're caught up on the work you're missing when you're away at meets. Tomorrow will be all easy swimming. Get excited for the meet, have a great day!