Sunday, April 19, 2009
Do a good job with the kicking.

600 or 400 easy freestyle
400 reverse IM - each 100 is kick choice/drill/swim/drill by 25's
200 easy choice skulling
1:00 rest
8 x 200 @ :15 rest as follows:
odds- 50 fist free drill br 4/2 or 3, feel water on forearms, 100 IM swim, 50 drill/swim by 25's in 4th best stroke;
evens - kick negative split choice on back, should be 2:59 or faster for each 200
1:00 rest
2 sets of:
2 x 100 swim free @ 1:10
1 x 100 kick @ 1:40
2 x 100 swim negative split free @ 1:15
1 x 100 kick @ 1:35
2 x 100 swim/kick by 50's @ 1:20
1 x 100 kick @ 1:30
2 x 100 swim/kick by 50's @ 1:25
1 x 100 kick @ 1:25
2 x 100 swim IM @ 1:30
1 x 100 kick @ 1:20
2 x 100 swim IM @ 1:35
1 x 100 kick @ 1:15
1:00 rest between sets.
After 2nd set, 200 easy loosen = 6400 or 6600 scy. Do an excellent job with your HW today, make sure you're ready for the week. Have a great day!