Friday Morning, January 29, 2010

JD

After warmup, get right into...
4 x 50 drill free/NO FREE by 25's @ 1:00
2 x 200 drill/kick/drill/swim by 50's @ 3:30
1 x 300 - 75 swim backstroke, 50 choice drill, 25 kick fly on side - 2x through
:20 rest
12 x 50 swim as follows:
2- free/NO FREE by 25's @ :50
1- swim free br 3 @ :35
1:00 rest - check HR
Pace set:
6 x 100 @ pace/400 pull - one round w/snorkel
3 times through, :30 rest between sets.
Finish up with...
12 x 100 swim as follows:
1- free br 3 @ 1:15
2- 50 free/50 back @ 1:15
3- swim back @ 1:20
200 easy drill after # 12 = 7100 scy.
Rest up tomorrow & enjoy your day off!