Friday, July 2, 2010

AS

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
1:00 rest
2 x 75 @ :10 rest - 50 offside breathing drill, 25 breast kick on back
3 x 100 @ 1:40 - 50 fist free drill, 50 choice drill NO FREE
2 x 75 @ :10 rest- 50 ra2 la2 free drill, 25 fly kick on side
3 x 150 @ :10 rest- 50 drill/swim breaststroke, 100 drill/swim backstroke by 50's
12 x 50 @ :55
2- swim free/choice
2- swim free/kick choice
2- swim backstroke
1:00 rest after #12, check HR
SPEEDSET - 3 sets of, all @ 2:00-
1 x 50- 20m FAST, 30m drill
1 x 50- 30m FAST, 20m drill
1 x 50 all FAST
1 x 50 all drill
Warmdown until your legs feel loose with the following:
2 x 600 as follows-
200 drill/200 kick/200 pull
4550 scy
Stretch today, drink plenty of water and get excited for the meet! Have a great day!