Sunday, August 8, 2010


Alli S. - how is the food in Turkey??

400 swim easy freestyle
400 reverse IM - each 100 is drill/swim/drill/breast kick on back by 25's
1:00 rest
1 x 800 as follows
swim back or free - your choice (if free, br 3), then every 3rd 50 is drill choice fly, except last 15 meters is swim fly with continuous kick - make sure you're breathing right at the front of the stroke like you worked on all summer
1:00 rest, check HR
6 sets of 4 x 50, all @ :15 rest-
1 x 50 1/2 swim 1/2 drill fly
1 x 50 1/2 swim 1/2 drill back
1 x 50 1/2 swim 1/2 drill breast
1 x 50** kick all FAST
**In the 2nd set of 4 x 50, the 3rd 50 is all kick FAST and the 4th 50 is 1/2 swim 1/2 drill free;
In the 3rd set, the 2nd 50 is all kick FAST;
In the 4th set, the 1st 50 is all kick FAST;
In the 5th set, the 50's are all swim/drill - no 50 kick;
In the 6th set of 4 x 50, ALL 4 x 50's are kick FAST
After 6th set, check HR immediately for :06 and then one minute later (OML).
Finish up with...
1 x 600 as follows
300 moderate kick choice
300 choice drill - every third 50 NO FREE
Make sure you're staying well hydrated in the Turkish heat, and wear your sunscreen! Say hello to your family, I hope everybody is enjoying themselves. Have a great day!