Monday, March 29, 2010

KT - good talking with you yesterday!

400 swim free
400 reverse IM - each 100 is drill/kick by 50's
200 kick - 50 choice on back, 50 fly kick on side
1:00 rest
6 x 100 @ :10 rest - 25 swim free, count strokes, 25 fist free, count strokes again
1:00 rest, check HR for :06
With fins:
24 x 50 as follows:
1- 2 x 25 breast pull w/free kick @ :40
2- breast pull w/dolphin kick, 2nd 25 FASTER than first
3- 2 x 25 @ :40 - #1 is FAST LUNGBUSTER; #2 is FAST fly kick w/explosive breakout
Take off fins after #24
3 sets of:
1 x 100 @ 1:30 swim free br 3, except 3rd 25 is kick on back
1 x 100 @ 1:30 swim free br 3, except 3rd 25 is swim breaststroke
1 x 200 @ 3:30 swim backstroke - neg split each 100
No rest between sets.
200 easy drill after 3rd set = 4200 scy
Stretch tonight, eat well & drink plenty of water. Have a great day!