Sunday, July 4, 2010

TB - at rainy SLP, a big thanks to EH & EN for getting us in!

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
4 sets of:
2 x 150 drll/swim/kick by 50's @ :15 rest
6 x 50* - 1st set swim free @ :50
*- 2nd set @ :45 swim free
3rd set- @ :45, 2 swim free, 1 swim NO free
4th set- @ :45, 2 swim free, 1 kick choice
1:00 rest after 4th set, check HR
Finish up with...
12 x 100 swim free
2- negative split free br 3 @ 1:30
1- swim free @ 1:15; 2nd set @ 1:10; 3rd set @ 1:05; 4th set @ 1:00
200 drill = 4600 lcy
Thanks for hustling over here! Stretch tonight, see you tomorrow morning. Have a great day!