Thursday Morning, February 11, 2010

JD
About the same as yesterday

After warmup...
3 sets of:
7 x 50 @ 1:00 as follows:
odds- 25 1/2 ra back, 1/2 la back, 25 fly kick on side (choice back drill in 2nd set)
evens- ra2 la2 free drill (in 2nd set, go fist drill)
1 x 450 swim - 150 free br 3/5/3 by 50's, 150 back, 150 IM (2 x 75 IM)
:10 rest
4 x 50 swim negative split free @ :50 (can be @ :45 in 3rd set if you'd like)
No rest between sets
1:00 rest after 3rd set - get HR, check OML
1 x 600 swim 100 back, 50 kick breast w/board
:20 rest
1 x 400 swim negative split free br 3
:20 rest
8 x 100 @ 1:35 as follows:
odds- swim free br 3
evens- 50 swim choice, 50 kick choice
200 easy drill = 5600 scy
Tomorrow will be a bit more than today, with some more elaborate interval work and kicking. Glad you are feeling better, hopefully by Tuesday or Wednesday next week you'll be able to crank it up. Have a great day!