Saturday, December 19, 2009

12/19/09 John D.

3 x [200 Swim
100 K
4 x 50 on 55 descend]
10 x 75 r:10 odd - 50 Dr/25 S, even 50 S/25 Scull
drills
Back - 10 K/1 stroke
Breast - 1P3K + 2 under water pullouts
Fly - 3 Kicks/2 strokes
Free - any mix

Scull
Front/Mid/Rear
Feet 1st, face down, arms straight
feet 1st , face up, arms long
feet 1st, face up, hands at hips
head first, face up, hands at hips.

Other/Stroke
2 x 400 on 6:45/7 65-75%
4 x 100 on 1:30/1:40/1:50 3 Free/1 Stroke
2 x 300 on 4:30 4:45/5 65-75%
3 x 100 on 1:30/1:40/1:50 2 Free/1 Stroke
2 x 200 on 2:45/3 80%
2 x 100 on 1:30/1:40/1:50 50 Free/50 Stroke
100 Free on 1:30/1:40/1:50 80%
2 x 50 on 55 80% Stroke
2(4 x 25) on 35 1st set descend, 2nd set build
8 x 25 on 45 w/fins Fast
4 x 50 Drill - CU, Weak, 3 pt, x back

Dist
600 r:25 70-80% for whole set
300 on 4:15/4:30
500 r:25
250 on 3:30/3:45
400 r:25
200 on 2:45/3
300 r:20
150 on 2/2:15
100 on 1:25/1:35/1:45
100 r:20
50 on 50
4 x 25 build on 35
8 x 25 on 45 w/fins
4 x 50 drill - CU, Weak - make a fist with non breathing arm, 3 pt- touch hip, shoulder, and forehead, x-back - after pull, rotate body and touch the water on the other side of the body after pulling.

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