Sunday, March 14, 2010

MS

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
1:00 rest
3 sets of:
2 x 75 @ :10 rest - 50 fist free drill, 25 fly kick on side
3 x 100 @ 1:40 - 50 swim free, 50 drill choice NO FREE, change stroke from set to set if you'd like
2 x 400** @ :20 rest
**in 1st set, go 1st 400 swim back, desc the 100's 1-4, then 2nd 400 pull br 3/5/7/9 by 100's
in 2nd set, go 1st 400 as 4 x 100 IM's, desc 1-4, then 2nd 400 as 2 x 200 IM's, desc 1-2
in 3rd set, go 8 x 100 swim free neg split @ 1:25, except #'s 3, 5 & 7 are @ 1:10
Finish up with...
12 x 50 kick @ :55
5150 scy.
Tomorrow afternoon at 3:15 at the Y. Rest up this week, get excited for the meet. Have a great day!