Monday Morning, February 1, 2010

JD - let's try this to start (yesterday's workout), if we need to make any changes, we will.

After your warmup...
3 sets of:
2 x 50 offside breathing free drill @ 1:00
3 x 150 - swim/kick by 25's, descend 1-3 to something moderate (80%) @ 2:30
1 x 700 swim choice - can be different strokes from set to set, but the 3rd 700 should be about 85-90%
Check HR after each set, keep track of time from each 700 & HR
6 sets of (2 sets can be with a board):
1 x 200 kick negative split @ 3:30
4 x 25 kick FAST - odd sets @ :45, even sets @ :10 rest
50 easy drill @ 1:00
No rest between sets.
200 easy drill after 6th set = 7250. Tomorrow morning will be some speedwork with fins & pacework. Have a great day!