Thursday, August 12, 2010

Javier

400 swim freestyle
400 reverse IM - each 100 is free kick on back/drill/swim/breast kick on back by 25's
1:00 rest
3 sets of:
2 x 100 @ 1:40 - 50 fist free drill br 3, 50 2 kicks 1 pull breaststroke
1 x 150 drill/swim by 25's NO FREE, build the 25's swim to a FAST finish
1 x 200 kick negative split - 2nd 100 FASTER than the first 100, good underwater dolphin kick to the breakout off of every turn
:20 rest
4 x 50 swim free/breast by 25's @ :55 (@ :50 in 2nd set; @ :45 in 3rd set)
No rest between sets. Check HR after 3rd set, then 1:00 rest after 3rd set
After 3rd set, finish up with...
15 x 50 kick @ 1:05 as follows:
descend 1-3's (5 tmes through) so the 3rd 50 in each set of 3 is something JUICY FAST
200 easy drill after #15 = 4000 scm.
Drink plenty of water and stretch after waorkout. Have a great day!