Friday, April 2, 2010

MS

400 swim freestyle
400 reverse IM - each 100 is 75 drill/swim/drill, then 25 IM order
200 choice kick, neg split each 50
1:00 rest
7 x 50 @ :15 rest - 25 swim free, 25 fist free drill
1 x 450 as follows:
150- 100 swim free, 50 fly kick on side
150- 100 swim/drill by 25's NO FREE, then 50 breast kick on back
150- kick choice ez/FAST by 25's
12 x 50 swim free br 3 @ :55 - firm kick on 2nd 25
12 x 50 @ :10 rest - NO FREE
2- all drill
1- swim build to FAST, then 25 drill
200 easy drill = 3200 scy
Hope you're enjoying your vacation, see you Monday!