week 3, day 4 picture day.

It is picture day on Thursday. My favorite day of the year - (or not!!) Here's the plan for Thursday. A lot of stuff to get us prepared for our 1st meet!!!

Week 3, day 4 – Picture day!! Thursday, August 27, 2009
Warmup
3 x 400 – 20 sec. RI
• 100 swim/100 k on back
• 400 IM drill
• Odd 100’s breathe every 3/even 100’s breathe 3/5/7 (1200)

20 x 50 kick as Cheetah @ 1:05 (eh/he/ee/hh)
1-4 – dolphin on back (hands at side)
5-8 – streamline free – no board – no break in arms or rhythm when you breathe
9-12 – 25 breast/25 free (can do 50 br)
13-16 – streamline on back
17 – 20 – choice w/ board (2200)

16 x 100
1-4 at 1:45 – perfect form
5-8 @ 1:40 – fast and form
9-12 @ 1:35 – faster and form
13-16 @ 1:50 – IM (3800)

8 x 25 – shooters w/ fins @ :45 (4000)

6 x [3 x 50 (from block end) @ 1:10 – build to sprint through each 50 + 100 off blocks for time2 heats]
Work your walls – perfect push-offs (5500)

8 finishes – race the swimmer next to you!!! These are all out!! 1-4 freestyle, 5-8 strong stroke
(5700)

Starts
Relay exchanges

1000 swim – 100 swim/100 kick – can use fins/paddles/pull buoy/board
(6700)