Wednesday Morning, March 10, 2010

JD - smooth & easy today!

800 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
1:00 rest
4 x 50 @ :10 rest - 25 choice free drill, 25 breast kick on back
4 x 50 @ :10 rest - 25 choice backstroke drill, 25 fly kick on side
4 x 100 @ 1:40 - 75 swim free br 3, 25 breast pull w/free kick
8 x 25 @ :40
odds - 2 fly/2 breast drill
evens- swim fly build to strong finish
12 x 50 swim free br 3 @ :55 - every 3rd 50 can be choice swim on 1st 25
1 x 400 pull free - br 3/5/7/9 by 50's, or w/snorkel
1:00 rest
With fins, finish up with...
24 x 25 @ :45 - the usual sets of 4
200 easy drill = 4000 scy
Rest up today, drink plenty of water and get excited for the meet! Warmup tomorrow begins at 7 a.m. (the meet starts at 9 a.m.), but your 100 Fly isn't until the fourth event, then the 200 IM is right after the fly. If you want to swim in the competition pool, get there no later 8 a.m. I'm looking forward to the meet, have a great day!