Monday, June 24, 2013

6/24/13 Tom B.

Warm
up
1 x 300 swim, easy stretch
Drills
6 x 100
#1,2,3: 50 Kick (on your side with fins, no boards) / 25 catch
up drill /
25 free, max DPS
#4,5,6: 25 Rhythm drill / 50 build up swim / 25 easy swim
• RI (Rest In
between)=:10
(600/900)
Main
3 x [ 4 x 150 ]
• 1st set of 4 150's: 50 FAST / 100 easy
• Descend the FAST 50 1
>4; RI=:15 between 150’s
• 2nd set of 4 150's: 75 easy / 75 FAST
• Descend the FAST 75 1
>4; RI=:20
• 3rd set of 4 150's: 100 FAST / rest :05 / 50 easy
• Descend the 100 FAST 1
>4; RI=:25
• Extra 1:00 rest after each set of 4 150's
(1,800/2,700)
Dessert
4 x 100
• 50 build
up kick (fins OK, no boards) / 25 sprint swim / 25 easy swim
• Choice of stroke(s)
• Pick your rest
(400/3,100)
Warmdown
1 x 100 All easy swim or drill
(100/3,200)

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