Tuesday, April 13, 2010

RW

400 swim freestyle
400 reverse IM - each 100 is kick/drill by 50's
1:00 rest
9 x 100 @ :10 rest as follows:
odds- 50 choice free drill, 50 choice backstroke drill
evens- 50 swim backstroke, 50 choice kick easy/FAST by 25's
8 x 50 swim free negative split @ :45
1:00 rest - check HR
3 x 50 swim/kick by 25's @ :55
2 x 25 kick FAST @ :40
1 x 100 pull free br 4/2 @ 1:30
3 x 50 swim/kick by 25's @ :50
2 x 25 kick FAST @ :40
1 x 100 pull free br 4/2 @ 1:30
3 x 50 swim/kick by 25's @ :45
2 x 25 kick FAST @ :40
1 x 100 pull free br 4/2 @ 1:30
3 x 50 swim/kick by 25's @ :40 - you'll have to hustle here!
2 x 25 kick FAST @ :40
1 x 900 as follows:
300 pull br 4/2
300 swim backstroke w/explosive breakouts
300 pull free br 4/2
200 easy drill = 4300 scy.
Eat well tonight, try to email me and let me know how these workouts are going for you. Have a great day!