Warm up
1000
5x200 - reduce interval by :10 on each 200 so #1 is EZ and #5 is out of reach
16x25 - :30 drill, 4 each stroke
8x100 - odd 1:30 free, even 1:45 IM
1x400 IM build through each 100 by 25s
10x50 - 1:00 kick
Swim down
=4100+ SCY
Wednesday, March 9, 2011
Tuesday, March 8, 2011
Tuesday March 8
Warm up
EZ 1000
20x50 - 1:00 alternating 2 kick, 2 swim
8x100 - 1:45 odd moderate, even fast choice
20x25 - :40 alternating in groups of four:
(breathing per 25 - 3, 2, 1, 0) and (moderate, underwater, moderate, sprint)
1x800 first 400 fast, swim down on the back half
=4100 SCY
Monday, March 7, 2011
Monday March 7
Warm up
1000 (swim 1/2, pull 1/2)
12x75 - 1:20 kick/drill/swim, one set of each stroke x3
Three rounds of:
1x300 - 4:30 smooth pull or swim
3x100 - 1:40 fast (interval for the 100s is to lend itself to stroke or IM)
Kick ladder - rest :20 between distances
25, 50, 75, 100
100, 75, 50, 25
Swim down
=4200+ SCY
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