Friday Morning, February 26, 2010

JD

After warmup...
16 x 50 @ 1:00 in sets of 4:
1-4 swim free/fist free by 25's, count strokes on both
5-8 breast pull w/free kick, breast kick on back
9-12 swim free/breast by 25's
13-16 choice fly drill/fly kick on side
3 x 200 @ :10 rest as follows
1- drill/swim/drill/kick by 50's free
2- drill/swim/drill/kick by 50's NO FREE
3- all kick, negative split each 100 w/great underwater dolphin kick
4 x 50- 2 swim @ :50, 2 swim/kick @ :50
2 x 200 swim free @ 2:50, desc 2nd 100 1-2
4 x 50- 2 swim @ :45, 2 swim/kick @ :45
2 x 200 swim free @ 2:40, desc 2nd 100 1-2
4 x 50- 2 swim @ :40, 2 swim free/NO FREE @ :40
2 x 200 swim free @ 2:30, desc 2nd 100 1-2
1:00 rest - check HR immediately & OML
12 x 100 kick desc 1-3's to something smoking FAST @ 2:00
400 pull br 3/5/7/9 by 50's = 6000 scy.
Do an excellent job in school today - don't forget that folder with your High Point award. Have a great day!