Thursday Morning, March 11, 2010

MS - I'll miss being at your workout today, do a great job!

400 swim freestyle
400 reverse IM - each 100 is 50 drill IM order, then 50 drill/swim breaststroke
1:00 rest
4 sets of:
1 x 125 @ 2:15 - 50 fist free drill, 75 IM drill (no free)
1 x 75 @ 1:20 - fly kick on side/choice drill/kick choice build to FAST finish
1 x 25 @ :40 - swim build to FAST finish - same stroke as 25 drill in 75
No rest between sets.
Check HR after 4th set, then...
3 x 600 @ :30 rest
#1- pull br 3/5/7 by 100's;
#2- swim moderate, get time;
#3- swim FASTER than #2 - does not have to be all out, but FASTER than #2
1:00 rest
Finish up with...
With fins:
20 x 25 @ :40 in sets of 4-
2- 1/2 FAST 1/2 drill
1- swim all out FAST
4- LUNGBUSTER!
200 easy drill = 4200 scy
I hope you enjoyed the game last night. This afternoon will be some swim/kick 100's since we had to cut the kicking short yesterday. Let me know how it goes for you. Do an excellent job in school today, have a great day!