Thursday, July 1, 2010

AS

400 swim freestyle
400 reverse IM - each 100 is 50 choice free drill, 50 drill/swim reverse IM order
1:00 rest
2 sets of:
2 x 200 @ :10 rest - 50 fist free drill, 50 6 kicks 1 stroke drill backstroke
4 x 75 @ 1:20 - 25 "blow it out the back" drill, 25 kick free on back build to strong, 25 breast pull w/free kick
No rest between sets, check HR after 2nd set.
2 sets of:
4 x 50 kick negative split @ :55
1 x 100 IM @ 1:45- 75 swim IM, then 25 kick FAST free on back
4 x 50 kick @ :55 "build & hold" - build 1st 25 to 85% at turn & hold that speed on the 2nd 25
1 x 100 IM @ 1:45- swim fly, swim back, kick FAST breaststroke on back, 25 swim free
4 x 50 kick @ :55 "build & hold" - build 1st 25 to all out FAST at turn & hold that speed on the 2nd 25
1 x 100 IM @ 1:45 - 25 swim fly, 25 kick FAST free on back, 25 swim breast, 25 swim free
4 x 50 choice swim/kick @ :55
1 x 100 kick all out FAST for time
1:00 rest between sets.
200 easy drill after 2nd set = 4800 scy.
Make sure you're staying well hydrated and drinking plenty of water. Have a great day!