Sunday, March 28, 2010

KT - great job on Friday!

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 choice kicking, neg split each 100
1:00 rest
4 x 50 fist free drill @ :10 rest
4 x 50 choice drill NO FREE @ :10 rest
2 x 300 @ :20 rest as follows:
100 drill/swim free by 25's
50 kick ez/FAST by 25's
50 drill/swim NO FREE
100 kick ez/FAST by 25's
1:00 rest - check HR for :06
8 x 150 as follows
25 drill
25 swim dist per stroke - same stroke as drill 25
:10 rest
25 swim build to FAST
25 drill - same stroke as swim 25
:10 rest
50 kick FAST
:30 rest after each 150
After #12, check HR; then finish up with...
1 x 400 pull free br 3/5/7/9 by 50's
200 easy drill = 3800 scy
Stretch tonight if you can, do an excellent job with your HW - make sure you're ready for the week ahead. Think a little about your goals for this summer, we'll talk about them later this week. Have a great day!