Week of 8/22/11

_WEEK OF 8/22:
W/U: 500 half drill/half free, 5 x 100 IM 1=3R/3L, 2=p, 3=k, 4=dr, 5=swim
 MS1: 1x400: 100 breathe every 3, 100 breathe 2x to R, 2x to L, 100 brreathe 3x to R, 3x to L, 100 breathe 4x to R, 4x to L AND race every 4th 25. 

 [1 x 100 IM, 1 x 50 kick, build 1 x 50: 25 6beat kick, 25 2beat kick]

1 x 300 75 br every, 75 br 2xR, 2xL, 75 br 3xR, 3xL, 75 br 4xR,4xL. Race every 3rd length.

Repeat [] section.

1 x 200: 50 br every 3, 50 br 2xR,2xL, 50 br 3xR,3xL, 50 br 4xR,4xL. Race every other length.

Repeat[]section.
1x100: 25 br every 3, 25 br 2xR,2xL, 25 br 3xR,3xL, 25 br 4xR,4xL.

Repeat [].

MS2: 2 rounds of:
4 x 25 on 30 br every 3
1x100 on 1:30 br every 3
3 x 25 on :25 br 2xR,2xL
1 x 75 on 1:15 br every 5
2 x25 on :20 br every 7th
1 x 50 on :50 br3xR,3xL
1 x 25 race br every 9
1 x 25 easy br 4xr,4xl

C/D:Ez 200 pull.