Monday, April 6, 2009

4/6/09 Jerry K.

1. 500 Swim

2. Complex 300:
25 drill (catch-up) / 25 kick / 25 drill (catch up) / 25 kick
25 drill (3 point) / 25 kick / 25 drill (3 point) / 25 kick
25 drill (cross back) / 25 kick / 25 drill (cross back) / 25 kick

3. 200 kick (on side / no fins)

4. Complex 500:
5 x (25 scull / 75 swim) continuous

5. 250 swim - count strokes per length for the first 150 then swim the last 100 at 1 or 2 fewer strokes per length

6. 250 swim - breath every 6, 5, 4, 3, 2 strokes by 50

7. 5 x 100 - start at 50% - 60% getting stronger each 100 (no sprinting) - last 100 should be about 80% - 85% - focus on one aspect of technique over the entire set

8. 6 x 50 - 80% - 85% effort - on 1 minute

9. 200 swim / pull (cool down)

Total = 3000 yards

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