Tuesday, March 30, 2010

TB

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill, then 25 choice breaststroke drill
200 choice kick - odd 50 ae breast on back, even 50's are fly kick on side
1:00 rest
With fins, 2 sets of:
4 x 50 breast pull w/free kick @ :10 rest
4 x 150 @ :10 rest as follows:
50 breast pull w/dolphin kick - get time
:10 rest
25 LUNGBUSTER
50 breast pull w/dolphin kick - faster than 1st 50
:10 rest
25 LUNGBUSTER
No rest between sets.
Take off fins after 2nd set, check HR
4 sets of:
2 x 50 swim breast/free by 25's @ :50
1 x 150 swim neg split free br 3 @ 1:50
2 x 50 swim/kick choice @ :50
1 x 150 swim neg split backstroke
:30 rest between sets
400 pull free br 3/7 by 50's
5000 scy
Enjoy your trip to California & say hello to your father for me. MAKE SURE YOU BRING SUNSCREEN, AND USE IT! Next Monday at 7 p.m. at the Rec. Center. Have a great day!