Sunday, March 28, 2010

TB

400 swim freestyle
400 reverse IM - each 100 is 50 drill/kick, then 50 drill/swim breaststroke
200 kick choice, neg split each 100
1:00 rest
4 x 50 choice drill @ :10 rest
1 x 400 kick reverse IM - neg split each 100
:20 rest
8 x 50 swim free br 3 @ :50 - except #'s 3, 5 & 7 are NO FREE/free by 25's
1 x 400 pull free br 3/5/7/9 by 50's
:30 rest
1 x 400 kick desc the 4 x 100 1-4 to FAST
:20 rest - check HR
8 x 50 swim free br 3 @ :45 - except #'s 3, 5 & 7 are backstroke
1 x 400 pull free br 3/5/7/9 by 100's
Check HR immediately & OML
200 easy drill = 3800 scy
Eat well today, enjoy your time off. Tomorrow will be more aerobic, with swim/kick/swim 150's. Have a great day!