Monday, August 9, 2010

Alli S. - hope you enjoyed the weekend!

400 swim easy freestyle
400 reverse IM - each 100 is drill/drill/swim/breast pull with free kick
1:00 rest
7 x 100 @ :20 rest as follows:
odds- 50 drill free, 50 drill NO FREE
evens- kick choice negative split
1 x 600 - 100 pull free br 3/7 by 50's; 100 NO FREE (each 50 is 1/2 drill 1/2 swim)
1:00 rest, check HR for :06
From the middle of the pool (if going long course):
15 x 50 @ :10 rest in sets of 3:
1&2- swim/kick by 25's
3- kick easy/FAST by 25's
Check HR after #15, then...
200 easy drill = 3050.
Keep drinking your water, keep wearing your sunscreen! Say hello to everybody for me. Have a great day!