Saturday Morning, June 12, 2010

TB

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
1:00 rest
1 x 400 as follows:
50 fist free drill, 50 6 kicks 1 pull backstroke
:20 rest
2 x 300 @ :20 rest as follows:
25 ra backstroke, 25 la backstroke, 50 swim neg split backstroke
:20 rest
3 x 200 @ :15 rest - 100 IM swim desc 1-3 to what you can, 100 kick ez/FAST by 25's
1:00 rest, check HR
4 sets of:
4 x 75 @ 1:10 - 50 swim choice, 25 kick (except in 4th set, go swim IM - NO FREE - desc 1-4 to what you can)
4 x 50 swim/kick @ :45 in 1st & 3rd set; @ :40 in 2nd set; @ :35 in 4th set if you can - otherwise go @ :40 again
No rest between sets,
Finish up with an 800 (or as much as you can) - 200 kick/200 drill
5200 scy.
Hope you're enjoying Green Bay, have a great day!