Friday, August 20, 2010

Ally S.

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
1:00 rest
2 sets of:
3 x 50 fist free drill @ 1:00
2 x 100 @ 1:45- 50 double arm backstroke, 50 swim backstroke - roll hips evenly
1 x 350- 75 kick/drill/kick by 25's, then 100 swim - same stroke for the whole 175, NO FREE on 2nd 175
:20 rest
6 x 50 kick negative split @ 1:00 (@ :55 in 2nd set)
1:00 rest between sets, check HR after each set.
Finish up with...
1 x 600 pull free - NO PADDLES - br 3/5/7 by 50's or use snorkel, roll hips evenly & finish your stroke
200 easy choice drill = 3600 scy
Stretch today if you can and wear your sunscreen if you're going to be outside. Enjoy the last few days of summer vacation. Have a great day!