Tuesday, August 17, 2010

Ally S.

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick free on back with arms streamlined toward the sky, by 25's
1:00 rest
6 x 50 @ :10 rest - 25 swim free (count strokes), 25 fist free drill (count strokes again - how close can you get the two numbers)
3 x 350 @ :20 rest as follows:
1&3: 75 drill, 100 swim - same stroke for entire 350, but you can go one stroke on #1 and a different stroke (NO FREE) on #3
#2- pull free br 5 @ even 50's
1:00 rest, check HR
3 sets of:
6 x 50 kick choice on back @ 1:00 (@ :55 for 3rd set); go 2 sets @ 1:05 & 3rd set @ 1:00 if necessary
1 x 200 pull free br 3/5/7/9 by 50's - descend the 200 pull 1-3 to what you can
1:00 rest between sets, check HR after 3rd set.
200 easy drill after 3rd set = 3850 scm
Looking forward to hearing all about your trip! If you have a chance, let me know when you'll be home. Have a great day!