Sunday Morning, June 27, 2010

TB- great job yesterday!

400 swim freestyle
400 reverse IM - each 100 is drill/drill/kick choice/breast pull w/dolphin kick
1:00 rest
6 x 200 @ :10 rest
odds- 50 catchup free drill, 50 choice back drill
evens- 50 swim backstroke, 50 choice drill/swim, NO FREE OR FLY
18 x 50 as follows:
2- swim free/NO FREE @ :50 - can go different strokes on 2nd 25
1- swim neg split free br 3 @ :40
1:00 rest, check HR immediately & OML
All kicking on your back...
6 x 50 kick @ :50 - negative split the even 50's
1 x 200 IM @ 3:00 - 2 x 100 IM's, desc them 1-2 to what you can
6 x 50 kick @ :50 - odds are negative split
1 x 300 @ 5:00 - odd 100's are IM, desc 1-2 to what you can, 2nd 100 is kick, ez/FAST by 25's
6 x 50 kick @ :50- each 50 is easy/FAST by 25's
1 x 400 IM - 4 x 100 IM's, desc 1-3 to what you can, then :10 rest, then #4 is FAST
:30 rest
6 x 100 kick @ 1:40 make interval 1-3, desc 4-6 to something juicy!
1 x 700 pull free br 3/7 by 50's
6000 scy.
Stretch today, be sure to wear your sunscreen! Have a great day!