Friday, August 13, 2010

Alli S.

400 swim freestyle
400 reverse IM - each 100 is 25 fly kick on side, 25 drill, 25 swim, 25 breast kick on back
1:00 rest
6 x 100 @ :15 rest as follows:
odds- 50 catchup free drill, 50 2 kicks 1 pull breaststroke drill
evens- kick with moderate negative split
1:00 rest, check HR
12 x 50 as follows:
2- swim free br 3 @ :55
1- kick choice @ 1:05
12 x 50 as follows:
2- swim free br 3 @ :55
2- kick choice @ 1:05
12 x 50 as follows:
1- swim free br 3 @ :55
3- kick choice @ 1:00
Check HR immediately & OML
200 easy drill = 3400
Hope you're enjoying yourself, say hello to your family for me. Have a great day!