Saturday, July 3, 2010

AS

400 swim freestyle
400 reverse IM - each 100 is drill/swim/2 kicks 1 pull breaststroke/breast kick on back by 25's
1:00 rest
2 sets of:
1 x 200 - 100 kick negative split, 100 drill/swim choice by 50's
4 x 50 @ 1:00 - swim build to FAST at 25m, then 25 drill (same stroke for entire 50)
3 x 100 swim/kick choice @ 1:45 (@ 1:35 in 2nd set), desc 1-3 to what you can
No rest between sets; check HR after 2nd set immediately & OML
3 sets of:
6 x 50 @ 1:15 as follows:
odds- 1/2 FAST dolphin kick LUNGBUSTER, then fly kick on side to the end
evens- kick FAST for time - your choice of kick, can be different from round to round
1 x 100 swim negative split free br 3 @ 1:40
1 x 100 swim IM order by 50's (NO FREE) @ 1:40
1 x 100 kick FAST for time @ 2:00 - add all 3 x 100's together for 300 total, divide by 3 for 100 average
No rest between sets. After 3rd set, figure out average time per 100 from the 3 x 100's kick FAST; then, finish up with...
3 x 100 kick descend 1-3 to all out juicy FAST for time @ 3:00 - can you be FASTER on #3 than your average time from the 3 x 100's FAST?
200 drill = 4500 lcm
I hope you and your family are enjoying yourselves. Wear your sunscreen & stay well hydrated! Have a great day!