Monday, March 8, 2010

RW - congratulations on an outstanding weekend!!

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/choice kick by 25's
1:00 rest
4 x 300 @ :20 rest as follows-
odds - 150 drill/kick by 25's free, 150 swim free - slightly neg split each 50
evens- 150: 50 back drill, 25 fly kick on side, 150 swim backstroke - slightly neg split each 50
1:00 rest, check HR
4 sets of 10 x 50 @ :55 as follows-
1-3 swim free
4-5 kick w/moderate negative split
6-8 swim free/NO FREE by 25's
9-10: go 4 x 25 @ :40 1/2 swim FAST 1/2 drill on odds, evens are kick 1/2 FAST 1/2 easy
No rest between sets of 10 x 50
200 easy drill after last set of 25's = 4200 scy.
Congratulations again on a great weekend, those are some juicy fast swims. Have a great day!