Sunday, July 25, 2010

AB-KT-MS
@ SLP between 1&6 pm!

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/fly kick on side by 25's
1:00 rest
4 x 300 @ :20 rest- 50 ra2 la2 free, 50 choice kick/drill by 25's, except evens are pull free br 3/5/7 by 50's
2 sets of:
1 x 150 - 50 1/2 swim 1/2 drill, 50 1/2 kick 1/2 drill, 50 1/2 swim 1/2 kick - all NO FREE
7 x 50 @ :55 as follows:
odds- swim free/NO FREE by 25's
evens- kick/swim by 25's - FAST dolphin kick to the breakout, then easy to the end
No rest between sets; 2nd set- 7 x 50's are NO FREE on odd 50's; check HR after 2nd set
After 2nd set...
1 x 800 as follows:
200 pull br 3/7 by 50's; 200 kick choice w/FAST underwater dolphin kick to the breakout, then easy to the end
1:00 rest
6 x 100 swim @ 1:40 - odds moderate neg split free, evens- free/NO FREE by 50's
From the middle of the pool:
8 x 50 @ 1:10 as follows:
odds- swim/drill by 25's- build to FAST at turn, then drill
evens- drill/kick by 25's- FAST dolphin kick to the breakout
200 drill = 5000 lcy
Wear your sunscreen today, rest up at home and get excited for the meet! Have a great day!