Thursday Morning, February 18, 2010

JD
Great having you back in workout yesterday!

After warmup...
3 sets of:
2 x 75 @ 1:20 - 50 fist free br 3 - feel h20 on forearms, then 25 fly kick on side
2 x 25 @ :40 breast pull w/free kick
4 x 50 @ 1:00 swim breaststroke/kick breast on back by 25's
1 x 200 pull free br 3 @ 3:30 - in 2nd set br 3/5 by 50's; in 3rd set br 3/7 by 50's
No rest between sets.
Check HR after 3rd set immediately & OML
4 sets of:
4 x 50 swim/kick by 25's @ :55 - #3 can be all swim backstroke if you'd like
1 x 100 kick negative split - good underwaters throughout
1:00 rest after each set
300 easy drill = 4500 scy.
Be sure to have plenty of water throughout the day, eat well today. Tomorrow will be a little more kicking, 5000 scy, before your day off. Have a great day!