Sunday Morning, July 11, 2010

TB @ 5:30-7:00, LCM
Great job this weekend, congratulations on all your juicy swims!

400 swim freestyle
400 reverse IM - each 100 is 50 drill, 25 swim, 25 kick
1:00 rest
3 sets of:
6 x 50 @ :10 rest as follows-
1- 25 choice drill NO FREE, 25 fly kick on side
1- 25 catch-up free drill, 25 choice kick
1- swim choice dist per stroke
1 x 400* pull free br 3/5/3/7 by 50's
:20 rest between sets, check HR after each set
*after 2nd set, go 1 x 600 pull br 3/5/7/9 by 50's
after 3rd set, go 1 x 400 kick choice - strong dolphin kick
After 3rd set, check HR immediately & check again OML
6 x 300 @ :20 rest as follows-
200 swim
odds- IM (each 50 is 1/2 swim 1/2 drill)
evens- 50 NO FREE, 50 free br 3
2 x 50 kick choice @ 1:00- good underwater dolphin kick to the breakout & mod kick to 25m, then 2nd 25m build to strong kick
ONLY :20 REST BETWEEN 300's, chwck HR after last 300
200 drill before you get out.
Stretch after workout, drink plenty of water today and wear your sunscreen! Have a great day!