Friday, February 17, 2012

2/17/12 Tom B.

Warm-up
1 x300 swim, easy
(300)
Drills
4 x 100
• ODDS: 50 fists / 50 scull
• EVENS: Freestyle swim, max DPS
• RI=:10
4 x 75
• ODDS: 50 rhythm drill (rotating same arm twice than switch arms) / 25 free swim
• EVENS: Freestyle swim, build-up
• RI=:10
4 x 50
• Freestyle swim: 25 FAST / 25 easy
• Include a great turn and excellent streamlines
• RI=:10
4 x 25
• Easy freestyle swim
(1000/1300)
Main
3 x [ 1 x 25; 1 x 50; 1 x 75; 4 x 100 ]
25's:
• Freestyle swim, FAST
• Swim these like the first 25 of a 100
• RI=:10
50's:
• All easy swim or drill
• RI=:15
75's:
• Freestyle swim: 50 build-up / 25 easy
• RI=:30
100's:
• 1st time through:
#1: Freestyle swim, all FAST ; RI=:20
#2,3,: Freestyle kick, good effort, boards OK; RI=:15
#4: All easy swim
• 2nd time through:
#1,2: Freestyle swim, all FAST; RI=:40
#3,: Freestyle kick, good effort, boards OK; RI=:15
#4: All easy swim
• 3rd time through:
#1,2,3: Freestyle swim, all FAST; RI=:40
#4: All easy swim
(1650/2950)
BONUS - Kick/Swim
8 x 50
• ODDS: Freestyle swim with 3 mid-pool somersaults (separate them through the 50)
• EVENS: Freestyle swim, descend 1->4; focus on excellent walls; work the walls
• RI=:10
(400/3350)
Warm-down
1 x 100 All easy swim or drill
(100/3450)

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