Wednesday, March 3, 2010

TB & MS

400 swim freestyle
400 reverse IM - each 100 is breast kick on bac/drill/drill/swim by 25's
1:00 rest
14 x 75 @ :10 rest
2- 50 fist free, 25 fly kick on side
2- 25 swim free, 50 drill NO FREE
8 x 50 @ 1:00 - 25 1/2 ra 1/2 la back, 25 swim back build tempo to FAST
3 x 150 swim backstroke - 50 swim negative split, 25 drill - :20 rest after each
Check HR immediately & OML after last 150 backstroke
1:00 rest
MS-
3 sets of:
9 x 50 swim free - 2 @ :50, 1 @ :35
1 x 450 swim free, desc the 3 x 150 to what you can
1:00 rest between sets (one set can be backstroke if you'd like
1 x 800 pull free br 3/5/7/9 by 50's - roll hips, finish stroke throughout
200 drill = 6400 scy

TB-
With fins, 8 x 300 as follows:
8 x 25 @ :40 - except #'s 3 & 6 are LUNGBUSTER @ :20
odds- 1/2 FAST 1/2 drill
evens- swim build to FAST finish
1 x 50 swim FAST
:10 rest
1 x 50 drill @ 1:00 - same stroke as previous 50
Take fins off after 8th set
Finish up with...
9 x 100 swim @ 1:15 - except #'s 3, 6 & 9 are @ 1:10
200 easy drill = 6200 scy
Do an excellent job on your HW tonight & get excited for the upcoming meets! Have a great day!