Wednesday, February 9, 2011

2/9/10 Tom B.

Warm‐up
1 x 300 swim, easy – S T R E T C H
(300)
Drills
4 x 125
• 25 4‐kick drill / 25 free / 25 rhythm or catchup drill / 50 free
• RI=:10
(500/800)
Main
3 x 300; 3 x [ 1 x 200; 1 x 100 ]
300's:
• Freestyle swim:
#1: 4 x [ 25 "pick‐up" / 50 easy ]
#2: 4 x [ 40 "pick‐up" / 25 easy ]
#3: All "pick‐up"
• On cruise + :10 or RI=:20
• Extra 1:00 after the 3rd 300
200's:
• Freestyle swim, descend 1‐>3
• On cruise + :05 or RI=:15
100's:
• Freestyle swim, ascend 1‐>3
• Keep your times less than :07 from first to third
• On cruise + :05 or RI=:10
(1800/2600)
Kick/Swim
6 x 75
• ODDS: 25 kick, easy / 25 kick, build / 25 swim, easy
• EVENS: 25 swim, build / 50 kick, FAST
• Boards OK
• RI=:10
(450/3050)
Warm‐down
1 x 100 All easy swim or drill
(100/3150)

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