Saturday, May 22, 2010

RM & GK - good to see you both, thanks for coming out to Rochester today!

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/fly kick on side
1:00 rest
4 x 75 @ :10 rest- 50 fist free drill, 25 choice drill NO FREE
8 x 25 @ :40 choice fly drill: snow angel, "blow it out the back," or fly pull w/free kick
3 x 200 @ :20 rest- 50 swim neg split free, 50 drill/swim fly - both 25's fly are with a FAST underwater dolphin kick to the breakout
16 x 50 as follows:
2- swim IM order by 25's @ :55
1- swim/kick free by 25's @ :50
1- swim neg split free br 3 @ :45
1:00 rest after #16, check HR immediately & OML
4 sets of:
6 x 75 @ 1:20 as follows:
odds- swim/kick/swim by 25's
evens- kick/swim/kick by 25's
4 x 25 kick FAST @ :40
1 x 150 swim free, descend 1-4 to something juicy!
1:00 rest between sets, check HR after each 150
With fins, finish up with...
16 x 25 @ :40 in sets of 4 as follows:
1- 1/2 swim FAST 1/2 drill perfect
2- swim build to FAST
3- all drill, perfect drilling, not sloppy
4- all swim FAST
No rest between sets of 4
200 drill after last 25 = 5700 scy
Thanks for coming out today, let me know what you think of the workout, and if there is anything I can do for throughout the summer. Have a great day!