Friday, July 25, 2008

7/25/08 Tom B.

600M Drill/rev-Up
6 x 100
2 - 50 Kick on side/25 Catch-up/25 DPS
2-25 Rhythm drill(6 beat kick then good rotation thru arm stroke/ 50 Build/25 ez
2 - 25 Fast/75 EZ

Main set
3 x (4 x 150)
1st set - 50 fast/ 100 recover; Desc fast 50's, 1-4 Rest 15 sec. with additional 30 after set
2nd set 75 easy/75 Fast Desc Fast 75 1-4 rest 15/ additional 1 min after set
3rd set100 fast/50 recovery, descend fast 100's 1-4, rest 15

for fun (200 M)
2 x 100 with fins, 50 kick on side, rotate side after 25M/ 25 Sprint/25 EZ

Warm Down at least 100 M
2700 Meters

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