Thursday, April 8, 2010

RW

400 swim freestyle
400 reverse IM - each 100 is 50 drill choice, 50 kick
1:00 rest
3 sets of (2 sets free, 1 set backstroke):
1 x 300 - 50 choice drill, 50 kick ez/FAST by 25's
8 x 50 (backstroke set @ :55; 1st free set @ :50; 2nd free set @ :45)
odds- swim negative split
evens- swim/kick by 25's
Finish up with...
1 x 900 as follows:
200 pull w/choice equipment br 4/2
100 kick - descend the 4 x 25's to all out FAST
200 easy drill = 4000 scy
Hope everything is going well for you. Tomorrow will be bigger kicking. Have a great day!