Thursday, February 4, 2010

TB

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
8 x 50 drill/swim dps by 25's @ :10 rest
16 x 50 as follows:
4- swim free br 3 @ :45
4- swim/kick by 25's @ :45
4- swim free br 3 @ :45
4- kick @ :45
1:00 rest - check HR immediately & OML
3 sets of:
2 x 400 swim negative split free br 3 @ 5:30 (one set can be backstroke @ 6:00)
4 x 25 from a dive swim FAST
:30 rest between sets.
300 easy loosen after 3rd set = 5000 scy. Eat well today, drink plenty of water. Have a great day!