Thursday, February 4, 2010

TB & MS

400 swim free
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
7 x 100 @ 1:40-
odds- 50 fist free, feel water on forearm, then 50 drill choice MRS-NO FREE
odds- swim free/MRS by 25's
4 sets of:
2 x 75 swim free br 3 @ 1:00 in odd sets, @ :55 in even sets
2 x 75 swim/kick fly on side/swim - all in MRS @ 1:10
1 x 200 kick ez/FAST by 100's
:30 rest between sets, check HR after each set
After 4th set, check HR, then get right into...
600 pull br 3/5/7/9 by 50's or w/snorkel
1:00 rest, check HR again
**MYSTERY SET**
Finish up with as many rounds as possible of:
2 x 100 swim free br 3 @ 1:15
2 x 75 swim/drill/swim by 25's in 4th best stroke @ 1:20
200 easy loosen = approximately 6050 scy.
Eat well tonight, stretch if you can and have plenty of water. Tomorrow workout will be posted by noon for you to print out; be expeditious and well behaved when you're here. I'm looking forward to working for you both, have a great day!