Wednesday, June 30, 2010

AS

400 swim freestyle
400 reverse IM - each 100 is swim/drill/fly kick on side/fly pull with free kick by 25's
1:00 rest
6 x 50 @ 1:00 - 25 swim free- count strokes/25 fist free drill- count strokes, how close can you get the two numbers?
4 x 125 @ :10 rest - 50 ra2 la2 free drill, 25 choice skulling, 50 drill NO FREE
4 sets of:
2 x 150 swim moderate negative split free @ 2:10
3 x 25 @ :40 swim dist per stroke, desc stroke count 1-3
2 x 100 kick @ 1:45 (@ 1:35 in even sets) - odd 25's are 1/2 FAST, 1/2 easy; even 25's are build to FAST
No rest between sets.
After 4th set, check HR, then get into...
1 x 600 as follows:
100 drill choice
200 kick - each 50 is easy/FAST by 25's
300 pull free br 3/5/7 by 50's
4500
Make sure you're wearing your sunscreen & drinking plenty of water. Have a great day!