Friday, February 19, 2010

TB & MS

400 swim free
400 reverse IM - each 100 is drill/swim/drill/fly kick on side by 25's
1:00 rest
8 x 50 drill-swim dps by 25's @ :10 rest
4 x 300 @ :20 rest as follows:
odds- 50 drill, 50 swim dps free
evens - 50 drill, 50 swim dps NO FREE
8 x 25 jungle sprints @ :35 (1/2 swim FAST, 1/2 drill)
1:00 rest - check HR
9 x 100 as follows:
2- swim free, except 3rd 25 is kick @ 1:20
1 x 100 kick FAST for time
@ 2:00
9 x 50 kick desc 1-3 to all out smoking FAST @ 1:00
9 x 200 as follows:
2- swim free, except 3rd 50 is kick @ 2:40
1- kick FAST for time @ 4:00
9 x 50 kick desc 1-3 to all out juicy FAST @ 1:00
Finish up with...
MYSTERY KICK SET
200 easy loosen = 6400 scy
Rest up tomorrow, get excited for your March meets! Have a great day!