Sunday Morning, June 13, 2010

TB

400 swim freestyle
400 reverse IM - each 100 is 75 drill/kick/drill, then 25 snow angel fly drill
1:00 rest
6 x 50 @ :10 rest - 25 swim free, count stroke, 25 fist free count strokes, try to get them within 1 stroke of each other
16 x 75 as follows:
1-4: 3 @ 1:20, drill/drill/kick by 25's, 1 @ 1:00- 50 swim, 25 kick
5-8; 2 @ 1:20 as above, 2 @ 1:00 as above
9-12: 1 @ 1:20 as above, 3 @ 1:00 50 swim, 25 kick
13-16: 25 kick, 50 swim IM order by 25's @ 1:00, @ 1:05 if necessary
1:00 rest, check HR immediately & OML
6 x 300 @ :20 rest as follows:
1-3 swim freestyle desc 1-3 to what you can
4-6 swim backstroke desc 1-3 to what you can
If there is time...
9 x 100 as follows:
2 swim 50 free 50 choice @ 1:25, 1 swim free br 3 @ 1:15
Concentrate on explosive dolphin kick off of each turn throughout all 6 x 300's!
200 easy drill = 5300 scy
Hope you've had a nice weekend, have a safe trip home!