Thursday, August 19, 2010

Ally S.

400 swim freestyle
400 reverse IM - each 100 is drill/swim/fly kick on side/fly pull with free kick by 25's
1:00 rest
2 sets of:
4 x 75 @ :10 rest - 50 fist free br 3, 25 breast kick on back
2 x 100 @ 1:45- 50 swim free br 3, 50 2 kicks 1 pull breaststroke drill
4 x 50 swim breaststroke/free by 25's @ :55 (@:50 in 2nd set if you can)
No rest between sets; after 2nd set, check HR immediately & OML
After 2nd set, put on fins.
With fins, 24 x 25 @ :45 as follows:
1&2: breast pull w/free kick, hands recover FAST back to the front at the end of each stroke cycle
#3- FAST dolphin kick LUNGBUSTER on your belly
#4- kick choice FAST
1:00 rest after #24
Finish up with...
8 x 100 swim @ 1:40 as follows:
odds- all free with strong negative split, br 3
evens- swim free br 3, except 3rd 25 is swim breaststroke
200 drill after #8 = 3800 scy
I bet it feels good to be back home! Hope you're looking forward to school. Have a great day!