Thursday, April 1, 2010

KT

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
200 choice kick, easy/FAST by 25's
1:00 rest
12 x 50 @ :10 rest as follows:
2- ra2 la2 free drill
2- 25 "blow it out the back" fly drill, 25 choice drill NO FREE or fly
12 x 75 swim as follows:
2- 50 swim free br 3, 25 kick choice @ 1:10
2- swim free/fly/free by 5's
1:00 rest - check HR immediately & OML
18 sets of:
:20 FAST vertical dolphin kick, hands on shoulders
:10 rest
1 x 50 kick FAST @ 1:00
Check HR immediately & OML after last 50
Finish up with...
1 x 800 as follows:
150 pull free br 3/5/7 by 50's
50 fly swim build to FAST/drill by 25's
200 easy drill = 4400 scy
Eat well tonight, drink plenty of water and get excited for workout tomorrow morning! Have a great day!