Sunday, August 8, 2010

Javier

400 swim easy freestyle
400 reverse IM - each 100 is drill/swim/drill/"snow angel" fly drill
1:00 rest
1 x 800 as follows:
200 pull free breathing 3/5/7/9 by 50's ("br 3/5/7/9")
200 drill/kick by 50's NO FREE
1:00 rest after the 800, check HR
4 sets of:
2 x 50 drill @ 1:00 (IM order by set - 1st set fly drill, 2nd set back drill etc)
2 x 50 @ :55 swim/kick by 25's - swim is same stroke as 50's drill above
2 x 100 kick @ 1:45 descend 1-2, #2 should be juicy
No rest between sets.
1:00 rest after 4th set, check HR immediately & one minute later ("OML")
Finish up with...
8 x 50 @ 1:00 back/breast by 25's
1-2 drill
3-4 are swim dist per stroke
3600 scm
Stretch your legs today, make sure you're eating well and staying well hydrated. Have a great day!!