Monday, June 28, 2010

AS - written for short course meters, subtract a bit (on intervals) for yards, or double for meters

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
3 sets of:
4 x 50 catch-up free drill @ 1:00 - steady, firm kick
2 x 75 @ 1:20- 50 fist free drill, 25 fly kick on side
4 x 50 swim/kick by 25's @ :55 (@ :50 in 2nd set; @ :45 in 3rd set - you'll have to hustle here)
No rest between sets; after 3rd set, check HR immediately & OML, then get right into...
15 x 50 pull free as follows (just swim free if you don't have any pulling equipment):
#'s 1-6: 2 @ :55/1 @ :50
#'s 7-12: 2 @ :55/1@ :45
#'s 13-15: 2 @ :55/1 @ :40
1:00 rest, check HR again
With fins (if you don't have fins, just do the set as written without them):
4* sets of-
6 x 25 @ :40
odds- 1/2 FAST 1/2 drill
evens- #2 is build to FAST; #4 is all out FAST; #6 is LUNGBUSTER
:30 rest
1 x 100 all out FAST @ 2:00
*Odd sets, 25's & 100 are swim; even sets 25's & 100 are kick with board (kick on back if no board)
After 4th set, finish up with...
6 x 50 easy choice swim @ 1:00
4500
Hope you're having a nice time, be sure to wear your sunscreen! Have a great day!