Thursday, August 5, 2010

Javier

400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/breast pull with free kick by 25's
1:00 rest
15 x 50 as follows, in sets of 3:
1&2@ 1:00- 25 catchup free drill with BIG kick, 25 fly kick on side - continuous kick here
#3- drill/swim by 25's NO FREE @ 1:00
Check HR after #15, then continue right into...
7 x 150 @ :20 rest as follows:
odds- swim negative split free breathing every 3 strokes ("br3")
evens- 75 drill/swim/drill breaststroke by 25's, then 75 swim backstroke - descend the 75 swim backstroke 1-3 to what you can, be explosive with your dolphin kick off of each turn
1:00 rest after #7, check your HR
Finish up with...
8 x 50 @ :55 kick on back negative split, aggressive dolphin kick off of each wall, strong 2nd 25
Check HR after #8
200 easy drill = 3200 scm
Stretch today after workout, drink plenty of water and be good to your mum. Tomorrow will be more aggressive kicking, then Saturday off. Have a great day!