Friday, March 19, 2010

3/19 Tom B.

Warm-up1 x 200 swim1 x 200 kick1 x 200 pull1 x 200 swim(800)
Main2 x 50; build with fins on 1:30
2 x 50; build without fins on 1:30 then 2:00
2 x 50; FAST on 2:00
(300/1,100)
Turns/Starts
Warm-down 1 x 300 All easy swim or drill
(300/1,400)

Others not doing meet
Warm-up
1 x 200 swim, easyStretch1 x 100 swim
(300)
Drills 6 x 125
#1,2: 50 kick on your side / 75 free swim, max DPS (Distance Per Stroke)
#3,4: 75 stroke drill / 50 swim, build-up
#5,6: All swim: 50 DPS / 75 build-up • RI=:10
(750/1050)
Main
4 x 150; 1 x 50
3 x 150; 2 x 50
2 x 150; 3 x 50
1 x 150; 4 x 50
150's: • Freestyle swim:
- Set of 4 x 150: Focus is on excellent turns and streamlines
- Set of 3 x 150: Focus is on stroke length; Descend your stroke count on the last 50 1->3
- Set of 2 x 150: Breath 50 to the R / 50 to the L / 50 every 3rd stroke
- Set of 1 x 150: Focus on a steady kick • On cruise + :10 or RI=:20 50's:
• Freestyle swim, good effort
• On cruise or RI=:10
• Extra :30 after the last 50 in each round
(2000/3050)
Kick/Swim 12 x 50
#1,2,3: Kick, descend 1->3
#4: Easy swim
#5,6,7: Kick, descend 1->3 to faster than #3
#8: Easy swim
#9,10,11: Kick, descend 1->3 to faster than #7
#12: Easy swim • RI=:10
(600/3650)

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