Tuesday Morning, August 10, 2010

Alli S. - 100 degrees here in DC for the next several days; how hot is it in Turkey?

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/2 kicks 1 pull breaststroke
1:00 rest
4 x 200 @ :20 rest as follows:
50- 1/2 drill 1/2 choice skulling
50- kick choice, but be explosive with the underwater dolphin kick
Check HR after #4, then 1:00 rest
3 sets of:
6 x 50 swim as follows (if no pace clock, go odd 50's @ :15 rest and even 50's @ :05 rest):
odds- 1/2 swim IM order, 1/2 kick (#1 fly swim/kick choice; #3- back swim/choice kick; #5- breast swim/choice kick)
evens- swim free breathing every 3 strokes ("br 3") - build kick to 85-90% at 25 meters, then hold that to the end
1 x 150 swim IM (NO FREE)- get time, descend that 150 1-3 to what you can
:30 rest after each 150 IM
Finish up with...
1 x 300 pull easy freestyle br 3/5/7 by 50's - roll hips evenly, finish stroke
200 easy choice drill
3450
Drink plenty of water, wear your sunscreen. Hope you're having a great time!