Monday, March 29, 2010

TB

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
200 kick choice on back - 50 moderate, 50 strong
1:00 rest
24 x 50 in sets of 3 as follows:
2- swim/drill by 25's @ 1:00 - build the 25 swim to FAST
1- kick choice @ :45
4 sets of:
1 x 250 swim free br 3 - except middle 50 is br 7 - @ 3:20
5 x 50 @ :55 - drill/swim in 1st & 3rd sets; swim/kick in 2nd & 4th sets; choice 250 drill in 5th set
4200 scy
Stretch tonight, eat well & drink plenty of water. Have a great day!