Tuesday, August 3, 2010

Javier

400 swim easy freestyle
400 reverse IM - each 100 is drill/kick by 25's
1:00 rest
4 x 125 @ :20 rest - 50 fist free drill, 75 drill/swim/drill by 25's backstroke
6 x 100 @ :15 rest - 50 swim free breathing every 3 strokes, then 50 drill-swim by 25's - 2nd 50 is IM order (1st two 100's are 50 swim free; then 50 drill-swim fly, then next 2 x 100 are 50 swim free, 50 drill-swim back; then last 2 x 100 are 50 swim free, 50 drill-swim breast)
1 x 800 pull free breathing every 3/5/7/9 by 50's (4 times through)
1:00 rest, check HR for :06
Finish up with...
12 x 25 @ :45 kick as follows...
odds- FAST underwater kick on back to the breakout, then moderate kick to the end
evens- kick on back build to FAST
200 easy drill = 3200 scm
Stretch today after workout, drink lots of water and be sure to help your mum as much as you can. Have a great day!