Friday, April 9, 2010

RW

400 swim freestyle - good turns & streamlined pushoffs
400 reverse IM - each 100 is 50 choice drill, 25 swim, 25 fly kick on side
1:00 rest
6 x 75 @ :10 rest as follows:
odds- 50 ra2 la2 free drill, 25 breast kick on back
evens- 50 6 kicks 1 stroke backstroke drill, 25 choice fly drill
4 x 125 @ :10 rest as follows:
odds - 50 fist free drill, 50 2 kicks 1 pull breaststroke, 25 swim breast build to FAST finish
evens- 50 swim neg split free, 75 drill/swim/drill by 25's NO FREE
3 x 150 @ :10 rest as follows:
50 swim free br 4, 25 swim choice build to FAST, 50 swim free br 4/2, 25 kick FAST
1:00 rest, check HR immediately & OML
6 x 5-minute swims @ 6:00, descend (or, increase the distance you swim) from 1-3 & 4-6
200 easy drill after last 5-minute swim = approximately 4300 scy.
Hope school is off to a good start for you - last quarter! Enjoy some time off this weekend, have a great day!