Tuesday, March 30, 2010

KT - start from the deep end today

400 swim freestyle
400 reverse IM - each 100 is 75 drill/drill/kick, then 25 choice backstroke drill
200 kick - 50 choice, 50 fly kick on side
1:00 rest
1 x 400 - 25 "blow it out the back" drill, 75 drill/swim/drill backstroke
:20 rest
1 x 400 - 50 offside breathing free drill, 50 breast kick on back
:20 rest
1 x 400 IM - swim build to FAST, drill, swim build to FASTER, kick by 25's
:20 rest
1 x 800 kick as follows:
150 IM order (fly, back, breast - all on back), neg split each 50
50 kick free w/board - FAST
:20 rest
20 x 50 @ :50 in 5 sets of 4:
3- pull free br 3/5, then 3/7, then 3/9 by 25's
1- swim IM order by 25's
Check HR after #20
200 easy drill = 4200 scy
Hopefully you're enjoying a relaxing week. Stretch tonight, eat well & drink plenty of water. Have a great day!