Wednesday, February 6, 2013

2/06/13 Tom B.

Warm-up
1 x 300 swim, easy
(300)

Drills
4 x 100
   • 50 4-kick drill / 50 free, breath every 3rd stroke
   • RI=:10
(400/700)

Main
Read across on this set. Swim the 1 x 100, 8 x 50, then 2 x 100, 6 x 50 … etc. Enjoy!
1 x 100; 8 x 50
2 x 100; 6 x 50
3 x 100; 4 x 50
4 x 100; 2 x 50
  100’s:
     • Freestyle swim
     • On cruise or RI=:10
     • Descend each set to faster
  50’s:
     • In each set:
      #1,2: Kick, boards OK, FAST!
      #3,4: Free swim, moderate on cruise + :10 or RI=:15
      #5,6: Free, swim, faster on cruise + :05 or RI=:10
      #7,8: Free, swim, faster on cruise or RI=:05
     • In the set of 2 x 50, you’ll only do the #1 and #2. In the set of 6, do #1-6 …
     • Extra :20 after the last 50 in each round
     • Boards OK on the kick
(2000/2700)

Pull or Swim
1 x 300
   • Freestyle: 3 x [ 25 breath to the R side / 25 breath only to the L side / 50 breath every 3rd stroke ]
(300/3000)

Bonus Set
10x25; 2x 1/2FAST, 1/2EASY ; 2x 1/4E, 1/2F, 1/4E; 2x 1/2E, 1/2F; 4x F
(300/3300)
Warm-down
1 x 100 All easy swim or drill
(100/335
0)

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