Tuesday Morning, March 2, 2010

JD

After warmup...
2 sets of:
2 x 125 @ :2:15 - 50 fist free drill br 3, 75 IM drill
6 x 75 - odds are swim IM @ 1:10, evens are kick @ 1:20
12 x 50** - 2 swim/kick @ :55, 1 swim @ :40
**In 2nd set, 50's are @ :50 & :35
1:00 rest after 2nd set, check HR immediately & OML
4 sets of:
1 x 50 kick @ :55
1 x 50 kick @ :50
1 x 50 kick @ :45
1 x 50 kick @ :40
1 x 50 drill choice @ :55
1 x 50 swim fly/back by 25's @ :50
1 x 50 swim back/breast by 25's @ :50
2 x 50 kick @ :40
No rest between sets.
With fins, finish up with...
16 x 25 @ :40
2- 1/2 FAST 1/2 drill
2- swim build to FAST finish
200 easy drill = 6200 scy
Do an excellent job in school today, eat well and stay hydrated. Have a great day!