Monday, August 30, 2010

Erin Caflisch, Tess Behrens, Kaela Anderson & Hailey Szews - what a great group!

400 swim easy freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ 1:00 fist free drill - feel water on forearms
3 x 150 @ 2:20 - 75 drill/swim/drill by 25's in main race stroke, 50 kick negative split, 25 breast pull w/free kick
6 x 75 @ 1:10 swim 50 free neg split (EC- br 4/2 on 2nd 25), then 25 swim breaststroke build tempo
6 x 50 kick choice negative split @ :55
8 x 50 @ :50 as follows:
2- swim free/NO FREE by 25's
2- swim/kick choice by 25's
6 x 50 kick choice @ :50 - bigger negative split if you can swing it
1 x 400 pull negative split free - NO SNORKEL, EC br 4/2 on even 50's, TB-KA-HS br 3/5/7/9 by 50's - get time & HR when you finish
1:00 rest
6 x 50 kick choice @ :45, do what you have to to make the interval
3 x 100 swim/kick by 50's @ 1:30
9 x 50 @ 1:00 kick descend 1-3's to something smoking FAST
1 x 400 pull free - w/snorkel if you'd like, but big fat negative split - crank it up on the 2nd 200!
1:00 rest, get time & check HR immediately & OML
4950 scy
Warmdown an easy 200 before you get out. Stretch today, drink lots of water & eat well. I hope you're getting everything squared away for the coming semester. Look after each other & have a great day!