Monday Afternoon, April 5, 2010

KT - I'll get there as soon as I can, but it will be after 4 p.m.

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 kick - negative split each 50
1:00 rest
8 x 75 @ :10 rest
odds- 50 catchup free drill w/strong kick, 25 fly kick on side
evens- 50 "blow it out the back" fly drill, 25 breast kick on back
6 x 300 as follows:
odds- 50 drill/swim fly, 50 kick ez/FAST
evens- swim free br 3 @ 4:00
1:00 rest after #6, get HR immediately and OML
4 x 50 kick on back @ :55
1 x 100 swim free br 3 w/strong negative split @ 1:30
1 x 100 swim-kick by 50's @ 1:30
4 x 50 kick on back @ :50
1 x 100 swim free br 3 w/stronger negative split @ 1:30
1 x 100 swim-kick by 50's @ 1:30
4 x 75 swim/kick/swim by 25's @ 1:15
15 x 50 @ :50
2- swim/kick by 25's
1- kick FAST - target under :40!
200 drill after #15 = 5450 scy
Stretch tonight, start thinking about your goals for the summer. Have a great day!