Sunday, January 25, 2009

EC, JD, AC, EA & MJ

600 or 400 swim freestyle
400 reverse IM drill - each 100 is 50 drill/swim by 25's, then 50 choice kick
200 easy choice skulling
1:00 rest
3 sets of:
3 x 50 drill @ 1:00
1 x 150 swim/kick by 25's - same stroke as the 50's drill above
No rest between sets - you can change strokes from set to set
9 x 200 swim negative split free, desc the 2nd 100 1-3's
3 @ 2:50; 3 @ 2:40; 3 @ 2:30
1:00 rest after #9, get HR
18 x 150 as follows:
1- 100 swim, 50 kick;
2- 50 swim, 100 kick;
3- all kick
1-6 @ 2:15; 7-12 @ 2:10; 13-18 @ 2:05
With fins, finish up with:
18 x 50 @ 1:00, desc 1-3's to something juicy FAST
200 easy loosen before you go. Have a great day!