Friday, August 13, 2010

Javier

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick fly on side
1:00 rest
1 x 1200 as follows (as 2 x 600's continuous):
200 drill/swim by 50's NO FREE
100 kick choice easy/FAST by 25's
100 swim IM - good breakouts
200 kick negative split - explosive dolphin kick off of each turn to the breakout
After 2nd 600, check HR immediately & OML
9 x 100 @ 1:40 in 3 sets of 3 as follows:
1- swim free/NO FREE by 50's
2- swim/kick by 50's
3- all kick on back , descend 1-3 to something juicy on #9
1:00 rest, check HR, then finish up with...
3 x 200 @ :30 rest kick on back, descend 1-3 to something smoking FAST!
200 easy drill = 3700 scm
Stretch your legs today, eat well and be sure to help your mum as she starts to pack everything up. Have a great day!