Tuesday, May 29, 2012

05/2812 Tom

Warm‐up
300 swim, easy; Stretch
(300)
Drills
3 x 300
#1: 3 x [ 25 free with fists / 25 scull / 50 free, max DPS ]
#2: 3 x [ 50 kick, NO boards or fins / 50 free, easy ]; Descend the kick 50's 1‐>3 within the 300
#3: 4 x [ 25 stroke drill / 50 free ]; Descend the swim 50's 1‐>4 within the 300
• Rest In‐between=:20
(900/1200)
Main
3 x [ 1 x 200; 3 x 100 ]
200's:
• Freestyle swim, moderate effort:
‐ 1st round: Breathe every 3rd Stroke
‐ 2nd round: Pull and breathe every 4th Stroke
‐ 3rd round: Engage the core, focus on rotation with eyes looking at the bottom of the pool
• RI=:20
100's:
• Freestyle swim, good effort:
‐ 1st round through: RI=:15
‐ 2nd round through Faster than 1st: RI=:20
‐ 3rd round through Fastest: RI=:25
Extra :30‐1:00 after the last 100 in each round
(1500/2700)
Dessert
6 x 50
• ODDS: 25 swim easy / 25 swim, FAST
• EVENS: 25 swim easy / 25 swim, FAST
• RI=:15
(300/3000)
Warm‐down
1 x 200 All easy swim or drill
(200/3200)

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