Wednesday, April 6, 2011

4/6/11 Tom B.

Warm-up 300 swim, easy Stretch (300)
Drills 4 x 100
#1: IM kick
#2: IM stroke drill
#3: IM swim, focus on max DPS for all strokes
#4: 25 fly build / 25 easy free / 25 back build / 25 easy free / 25 breast build / 25 easy free / 25 free build / 25 easy free • RI=:10 (400/700)
Main
1 x 300; 4 x 100
1 x 300; 3 x 100
1 x 300; 2 x 100
300's: •
IM Swim: - 1st round: 100 IM / 100 IM / 100 IM; Descend IM's 1->3 within the 300 -
2nd round: 200 IM, DPS / 100 IM build -
3rd round: 300 IM, build each stroke • Rest :20 after each 300
100's: • Freestyle swim: -
Set of 4: Moderate; RI=:10 -
Set of 3: Faster; RI=:10 -
Set of 2: FASTEST on cruise RI=:05 •
Extra :30-1:00 after the last 100 in each set (1800/2500)

Swim or Pull
1 x 300: Free with every 3rd length breaststroke
1 x 200: Free with every 2nd length backstroke
1 x 100: All free •
Pick your rest • Focus is on excellent technique and length in stroke • Low heart rate (600/3100)
Warm-down 1 x 100 All easy swim or drill (100/3200)

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