Monday, August 16, 2010

Ally S. - how were the castles??

400 swim freestyle
400 reverse IM - each 100 is drill/swim/fly kick on side/6 kicks 1 pull backstroke by 25's
1:00 rest
3 sets of:
1 x 150 - 50 choice free drill, 25 fly kick on side - 2 times through
:15 rest
1 x 150 - 50 choice drill NO FREE, 25 breast kick on side
:15 rest
6 x 50 @ :15 rest (@ :10 rest in 3rd set) - 25 swim, 25 kick- all the same stroke, descend 1-3/4-6 in 3rd set
:30 rest
1 x 200 swim IM - descend 1-3 to what you can
1:00 rest after each 200 IM, check your HR
Finish up with...
1 x 400 pull free after 3rd set, br 3/5/7/9 by 50's
200 drill = 3800 lcm
Looking forward to hearing all about Istanbul, hope you're having fun. Have a great day!