Thursday, March 11, 2010

MS

400 swim freestyle
400 reverse IM - each 100 is 75 drill/drill/kick IM order, then 25 choice breaststroke drill
1:00 rest
4 x 350 @ :20 rest as follows:
200 drill - 50 ra2 la2 free drill, 50 choice drill NO FREE
150 kick IM order by 50's - neg split each 50 (fly on side, free on back, breast on back)
Check HR after 4th 350, then...
12 x 50 @ :55
odds- swim free br 3
evens- swim IM order/free by 25's
1:00 rest
5 sets of:
1 x 200 kick negative split @ 3:40 - 85% effort or greater on 2nd 100
3 x 100 swim/kick by 50's - odd sets @ 1:50, desc 1-3 to smoking FAST, even sets @ 1:30 - you'll have to hustle here to make this interval
No rest between sets.
200 easy drill after the last set = 5500 scy.
I will give you a call on my way home from the meet tonight so you can tell how today went, and also discuss tomorrow. I hope you had a great day!