Wednesday Morning, March 3, 2010

JD

After warmup...
4 x 100 @ 1:45 - 50 fist free, 50 drill/swim back or breast
4 x 75 @ 1:15 - 25 swim free, 25 choice fly drill, 25 fly pull w/free kick
4 x 200 @ 3:15 (@3:00 if you'd prefer) - 100 swim free br 3/5, 100 swim fly/kick fly on side by 25's
3 sets of:
1 x 300 @ 4:30 pull free br 3/5/7 by 50's (1st round), w/snorkel (2nd round), br 3/5/7 by 100's (3rd round)
4 x 100 swim free as follows:
1st set @ 1:25 negative split
2nd set @ 1:20 - negative split again
3rd set @ 1:15 - negative split if you can
No rest between sets. After 3rd set...
1 x 400 swim backstroke - head back, steady kick, good underwater dolphin kick
1:00 rest
8 x 50 @ 1:00
odds- 25 fly drill, 25 fly kick on side
evens- 25 fly 1/2 swim FAST 1/2 drill, then 25 swim free
4 x 25 swim fly from a dive (drill back to the deep end)
200 easy drill = 6000 scy.
Keep up the good work, get excited for the meet! Have a great day!