Wednesday, March 4th, 2009

Again today, big set of IM/not free.

w-up (1000 m.):
100 swim, 100 kick, 100 pull choice
10x50 free on 50''/55''/1'05''
8x25 IM order with 10'' rest

2nd and 3rd lanes: 10x50 free drill

main set:
3x300 w/FINS: each 300 is :: 100 fly FAST with 5'' rest at each 25, 100 back FAST with 10'' rest at the end, 100 free recovery
5' for fast lane, 5'15 for 2nd, 6' for 3rd
then, with no fins, 1/2/3x300, as before

fast lane: 200 EZ, 10x50 kick on 1'10:200 easy
other lanes: 200 ez, and some kicking

3000/3300:3700

Monday, March 2nd, 2009

Big IM practice today, for everyone:
6x100:
2 swim
2 pull
2 kick
with 10'' rest at the end of each
8x50 25 IM order, 25 free on 55''/1'05/1'10

4X50 IM order + 1x50 recovery choice on 55/1'05/1'15
4x100 IM + 1x100 recovery choice on 1'50/2'10/2'20
4x200 IM + 1x200 recovery choice on 3'30/4'15/4'40

lane 3: 100 EZ choice (2850m.)
lane 2: 4x100 kick on 2'30 (3150)
lane 1: 8x100 kick on 2'15 (3550)