February 5, 2010 Morning Practice - Drill and Swim

Back to basics first, then long pace-setting set.

1 x 400 warm-up

1 x 400 breathing every 3rd or 5th

1 x 400 - 50 freestyle, 50 stroke, alternate through the swim

4 x 200 with :15 seconds rest, #1-3 were free, #2-4 were backstroke
Drill on 1 and 2 was 5-count switch
Drill on 3 and 4 was fist swimming

1 x 400 kick

Main Set
2 x through the following:
4 x 100 on 1:30
4 x 100 on 1:25
4 x 100 on 1:20
4 x 100 on 1:15
Hold the same time through the entire set, focusing on using the same effort as the rest decreases.