Monday Morning, January 25, 2010

JD - well done yesterday!

After warmup, continue right into 3 sets of:
2 x 100 @ 1:45 - 50 offside breathing free, 50 choice kick
4 x 50 @ 1:00 - 25 2 kicks 1 pull breaststroke, 25 breast pull w/free kick
2 x 50 swim breaststroke @ 1:00 - desc 1-2
After 3rd set, check HR, then...
4 x 250 as follows:
2 x 75 swim free/NO FREE/free by 25's @ 1:10
1 x 100 swim free br 3 @ 1:10
1:00 rest after 4th set, check HR
3 sets of:
4 x 50 kick @ 1:00 desc 1-4 to all out FAST
2 x 200 kick negative split @ 3:30
4 x 50 kick FAST @ :10 rest
200 pull free br 3/5/7/9 by 50's @ 3:30
No rest between sets.
300 choice drill or pull after 3rd set = 7000 scy. Do an excellent job in school today, have a great day!