Friday, August 6, 2010

Alli S. - how hot is it in Turkey today?

400 swim easy freestyle
400 reverse IM - each 100 is drill/drill/swim/kick choice by 25's
1:00 rest
4 x 250 @ :20 rest as follows:
1st 150- drill/swim IM order by 25's (50 fly drill/swim, 50 back drill/swim, 50 breast drill/swim)
100 kick negative split - 2nd 50 FASTER than the first
After #4, check HR for :06 then continue right into...
12 x 100 as follows (4 sets of 3):
1- swim easy free breathing 3/5 by 50's
:20 rest
2- 50 swim NO FREE, 50 kick choice
:10 rest
3- all kick easy/FAST by 25's
:30 rest between sets of 3
Check HR after #12 for :06 and again one minute later ("OML")
200 easy drill after #12 = 3200 scm
Stretch today if you can, stay well hydrated and wear your sunscreen! Say hello to everybody and have a great day!