Monday, April 12, 2010

RW

400 swim freestyle
400 reverse IM drill - each 100 is drill/kick by 50's
1:00 rest
2 x 300 @ :10 rest - 50 ra2 la2 free drill, 50 choice drill NO FREE
6 x 75 @ :10 rest - 50 fist free drill, 25 fly kick on side
6 x 125 @ :10 rest - 50 swim dist per stroke free, 50 drill/swim NO FREE, 25 breast kick on back
8 x 25 @ :40 - 1/2 swim FAST 1/2 drill
1:00 rest - check HR for :06
8 sets of:
1 x 25 @ :40 swim build to FAST
1 x 25 @ :40 swim all out FAST
2 x 50 drill @ 1:00
No rest between sets.
200 easy drill after last set = 4200 scy.
Stretch tonight, eat well. Hope school is goingw ell for you. I'll try calling you again later this week. Have a great day!