Friday Morning, April 2, 2010

KT - great job yesterday, 39.8 avg, what a crank!

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/breast kick on back by 25's
200 kick choice on back - easy/moderate by 25's
1:00 rest
9 x 200 @ :20 rest as follows-
1- 50 choice free drill, 50 2 kicks 1 pull breast drill
2- 100 swim/drill backstroke, 50 breast kick on back, 50 fly kick on side
3- 100 swim free br 3, 100 swim IM
8 x 25 @ :40 "jungle sprints" - 1/2 crazy FAST swim, 1/2 drill
1:00 rest
6 x 5-minute swims @ 6:00, desc 1-3 & 4-6 to what you can, check HR after each swim
200 easy drill choice = approx 5200 scy
Enjoy the weekend off, I'll see you on Monday. Have a great day!