Tuesday, August 10, 2010

Javier

400 swim freestyle
400 reverse IM - 4 x 100 IM's continuously, odd 100's are drill, evens are swim
1:00 rest
4 x 75 @ :10 rest- 50 fist free drill, 25 breast kick on back
6 x 100 @ :15 rest
odds- 50 choice breast drill, 50 kick free or back negative split
evens- drill/swim by 50's backstroke
6 x 50 swim back/breast by 25's @ :55
3 x 400 @ :20 rest as follows:
1&3 are swim backstroke w/good underwater dolph kick off of each turn - neg split these if you can
#2- pull free br 3/5/7/9 by 50's
1:00 rest- put fins on
With fins, 20 x 25 @ :45 in sets of 4 as follows:
1 & 2- choice drill fly
3- swim fly build to FAST finish
4- dolphin kick LUNGBUSTER!
200 easy drill after #20 = 3900 scm
Make sure you're drinking plenty of water, stretching after each workout - and be good to your Mum! Have a great day!