Thursday, August 5, 2010

Alli Schroeder - make any adjustments as necessary; hope you had a safe trip over there!

400 swim easy freestyle
400 reverse IM - each 100 is drill/swim/drill/fly kick on side by 25's
1:00 rest
16 x 50 @ :15 rest as follows:
2- catchup freeestyle drill w/BIG kick
2- choice drill NO FREE - same stroke for both 50's, can switch stroke after each set of 2
4 x 150 easy swim @ :20 rest as follows:
50 free breathing every 3 strokes ("br 3"), 50 NO FREE, 50 free "br 5"
Finish up with 3 sets of:
1 x 100 IM swim
:20 rest
3 x 50 @ :15 rest kick on back descend 1-3 to something juicy
:30 rest between sets, check HR after each set
200 easy drill after 3rd set = 3150 meters
Stretch today if you can, drink plenty of water and wear your sunscreen! Say hello to everybody for me! Have a great day!