Friday, August 6, 2010

Javier

400 swim easy freestyle
400 reverse IM - each 100 is 6 kicks 1 pull backstroke/drill/drill/kick by 25's
1:00 rest
4 x 450 @ :20 rest as follows:
odds- 150 drill/swim/drill by 50's, 150 kick neg split each 50, 150 swim backstroke
evens- pull free breathing 3/5/7 by 50's
1:00 rest after #4, check HR
Finish up with 6 sets of:
:20 FAST vertical dolphin kick - hands on shoulders as you kick
:10 rest
1 x 100 kick IM (25 of each stroke), about 80-85% effort
:20 rest
1 x 50 @ 1:00 kick FAST - odd sets free, even sets IM order (1 set fly, 1 set back, 1 set breast)
No rest between sets. Check HR after 6th set
200 easy drill after 6th set = 3700 scm
Stretch today, be sure you're good to your mum. No workout tomorrow, next workout is Sunday. Enjoy your day off tomorrow!