Warmup: 600, changing stroke each length, then 8 x 50 at faster pace
Drill: 8 x 25 back
odds: single-arm
evens: whole str
focus hip rotation
Main Set: Swim: 4 rounds of: (4 x 150 IM, descending)
round #1: 1-2-2-1
round #2: 2-1-1-2
round #3: 1-1-1-3
round #4: choice
(:20 rest within round, 1:00 rest between rounds)
Warmdown: 10 minutes drilling
Practice Notes:
Long, grueling IM practice. I worked it where I had to. Totally whipped afterward. Descended each of the 150's rounds, but did not keep close tabs on the times. They varied from 2:45 down to 2:10. My backstroke is feeling particularly strong. Breast not so bad, either. Fly I do one armed all the way, so it's hard to tell.
Drill: 8 x 25 back
odds: single-arm
evens: whole str
focus hip rotation
Main Set: Swim: 4 rounds of: (4 x 150 IM, descending)
round #1: 1-2-2-1
round #2: 2-1-1-2
round #3: 1-1-1-3
round #4: choice
(:20 rest within round, 1:00 rest between rounds)
Warmdown: 10 minutes drilling
Practice Notes:
Long, grueling IM practice. I worked it where I had to. Totally whipped afterward. Descended each of the 150's rounds, but did not keep close tabs on the times. They varied from 2:45 down to 2:10. My backstroke is feeling particularly strong. Breast not so bad, either. Fly I do one armed all the way, so it's hard to tell.
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