Thursday, May 20, 2010

AS - good of you to hustle in here for a workout!

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill by 25's, then 25 breast pull w/free kick
1:00 rest
4 x 100 @ :10 rest as follows:
50 swim free w/great streamlined pushoffs & good dolphin kick underwater to the breakout
50 drill/swim dps by 25's
4 x 75 @ :10 rest - 25 breast kick on back, 25 snow angel fly drill, 25 blow it out the back fly drill
12 x 50 as follows:
2- swim/kick choice @ :50
1- swim negative split free @ :40
1:00 rest, check HR
With fins:
8 x 25 @ :40 as follows:
odds- fly pull w/free kick
evens- 1/2 FAST dolphin kick LUNGBUSTER, 1/2 swim FAST fly
16 x 25 @ :40 as follows:
1- swim 1/2 FAST 1/2 drill
2- swim build to FAST
3- all drill
4- all swim FAST
1:00 rest after last 25, take off fins
4 sets of:
3 x 50 swim/kick @ :55 (@ :45 in even sets)
4 x 25 @ :45 kick FAST - add 3 fastest 25's together
3 x 75 kick @ 1:40, desc 1-3 to something smoking FAST
No rest between sets.
200 easy drill after 4th set of kicking = 4800 scy.
Stretch tonight if you can, do an excellent job with your commercial assignment. Have a great day!