1/19/11

1/19/11 #1 Harvard entries open this Saturday!

400 choice

300 IM kick

200 drill

100 (12.5 sprint, 25 easy, 12.5 sprint, 25 easy, 25 sprint)

500 Freestyle – fast @ 7:00

100 easy @ 2:00

BREASTSTROKE

• 4 x 25 – breaststroke pull, no kick - focus on holding your line, “engage core from your knee's to your chest & the cylinder around, use core to transfer energy forward”
• 4 x 25 swim, count strokes
• 4 x 25 – breaststroke front scull, light flutter kick - focus on breath, “hands press out, when hands press in breath starts”
• 4 x 25 swim, count strokes
• 4 x 25 – pull-pause-kick-pause, focus on timing

Pick Up Speed on the IM's as the distance decreases, recover on the free

400 IM (4 x 100 IM) @ 30s RI

1 x 100 easy Free @ 1:45

300 IM (3 x 100 IM) @ 30s RI

1 x 100 easy Free @ 1:45

200 IM (2 x 100 IM) @ 30s RI

1 x 100 easy Free @ 1:45

100 IM fast

200 easy