Tuesday, July 24, 2012

7/23/12 Tom

Warm‐up
1 x 200 swim, easy; Stretch 1 x 100 swim
(300)
Drills
2 x 200
• 1st: 2 x (50 core rotation to breathe; switch arms at 25 / 50 free swim, breath every
3rd stroke – B3)
• 2nd: 2 x (50 catchup drill / 50 free swim, max DPS)
• Rest Inbetween=:10
(400/700)
Main
4 x [ 5 x 100 ]
• 1st round through:
#1,2,3,4:
25 Free with fists / 75 free swim
Descend 1>4 in the 75 free swim
#5: Kick
• 2nd round through:
#1,2,3,4:
RI=:15
25 Free, B3 / 75 free, breathe whenever (BW)
Descend 1>4 in BW 75
#5: Kick
• 3rd round through:
#1,2,3,4:
RI=:15
Free swim, descend 1>4
#5: Kick
• 4th round through:
#1,2,3,4:
RI=:15
Free swim, improve each 100 to best effort
#5: Kick
• Descend the kick 100's 1
• NO Board kick; Core rotation to breeze; 50 breathe to right, 50 breathe to left
• Rest an extra :30
(2000/2700)
RI=:20>41:00 after each kick 100
Warm‐down
4 x 50
• ODDS: Free swim, drag your fingertips
• EVENS: Easy free or back swim
(200/2900)

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