Saturday, June 12, 2010

GK & RM - good to see you both!

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
8 x 75 @ 1:20 as follows:
1-2: 50 fist free drill, 25 drill choice NO FREE
3-4: 50 drill/swim NO FREE, 25 kick build to FAST
8 x 25 @ :40 as follows:
odds- 1/2 kick FAST 1/2 kick easy
evens- swim build to FAST
1:00 rest, check HR immediately & OML
3 sets of:
2 x 100 swim mod neg split @ 1:30
2 x 50 kick FAST @ 1:00
2 x 100 swim mod neg split @ 1:25
2 x 50 kick FAST @ 1:00
2 x 100 swim make interval @ 1:20
2 x 50 kick FAST @ 1:00
100 drill @ 2:00
BROKEN 100: 4 x 25 kick FAST @ :10 rest
1:00 rest between sets.
With fins, finish up with...
15 x 50 @ 1:00 swim descend 1-3's to all out smoking FAST!
150 easy drill = 5800 scy.
Thanks for coming out to Rochester today! Hopefully we can get together one more time this summer, and then get over to Newt's! Stay focused and do everything Tom asks you to do, and you'll swim fast at the end of the summer. Have a great day!