Tuesday, August 31, 2010

EC, TB, KA, HS & Amelia Marsh

400 swim freestyle
400 reverse IM - each 100 is swim/drill/kick/6 kicks 1 pull backstroke by 25's
200 easy choice skulling
1:00 rest
3 sets of:
1 x 200 - drill/kick by 50's
6 x 25 @ :45 (@ :35 in 2nd set; @ :25 in 3rd set):
odds- swim dist per stroke, get stroke count
evens- swim build to FAST finish, but at your stroke count from the odd 25's
No rest between sets, check HR after 3rd set, then 1:00 rest
3 x 400 as follows, all @ 5:30...
250 pull free
:10 rest
150 swim negative split free - let your legs drive you on the 2nd 75, desc the 2nd 75 1-3 to something juicy!
Check your HR after 3rd 400
:30 rest
3 x 400 as follows, all @ 5:45
250 pull free w/snorkel
:10 rest
150 kick negative split - explosive dolphin kick off of each wall, desc the 2nd 75 1-3 to something smoking FAST!
Check HR after 3rd 400, then OML
200 drill choice after last 400 = 4650 scy.
Eat well today, drink lots of water. Have a great day!