Wednesday, March 17, 2010

TB & MS - all smooth & easy today

400 swim freestyle
400 reverse IM - each 100 is drill/kick IM order by 25's, then 50 choice breaststroke drill
1:00 rest
4 x 50 @ 1:00 - ra2 la2 freestyle drill
4 x 75 @ 1:20 - 50 fist free drill, 25 breast kick on back
6 x 100 @ 1:40 (can go @ 1:45 or 1:50 if you'd like) - 50 swim free, 50 drill/swim main race stroke NO FREE - mix this up if you'd like
12 x 50 @ :55 swim easy free, except every 3rd 50 is choice/free by 25's
1 x 600 easy pull free br 3, except every 3rd 50 is br 5
1:00 rest - check HR
Finish up with...
15 x 25 @ :45 in 5 sets of 3 as follows:
1- choice drill
2- swim dist per stroke, same stroke as first 25
3- EASY kick choice
Easy 25 after #15 = 3500 scy
Rest up, eat well & drink plenty of water. I'll be excited to hear how you swim this weekend. Get excited for the meet & have a great day!