Thursday January 9, 2013

Thursday January 9, 2013

2x: {5x100 SKIPS} ...fist 100 Free IM, second 100 Free.  Rest 30 with 1x100 to go, negative split the 100 Free to a strong pace.

8x phantom wall (55) -- {3 Kick-Kick + 3 Kick-Swim}

3x150 (R30) -- "Thirds" with Paddles

3x {25 resistance + 25 easy} (1:30)
1x100 easy {R 90}

2x {25 resistance + 25 easy} (1:40)
1x100 easy {R120}

2x {25 resistance + 25 easy} (1:50)
1x100 easy

additional 100 easy

FINS 6x:
75 {final 3rd fast}
50 {middle 3rd fast}
25 {first 3rd fast}
rest 20 between 75/50 and 50/25....and 40 after 25

Swim down your choice


Before Monday AM 1/13:
10 Starts {practice relay exchange 3-4 times}
10 Turns {touch, turn, breatheon open turns}
1 set of 4x25 Breaststroke (35) -- "add up 100" ...first one from a dive. Add 2.25 to your total.
mix this up however you need to over the next few days