Tuesday, August 31, 2010

Javier - welcome to the States! It's so exciting to have you here!

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 sets of:
1 x 200 drill/kick by 50's
:10 rest
6 x 25 @ :40 as follows:
odds- 1/2 swim with an explosive breakout, then 1/2 drill
evens - all swim with good distance per stroke
No rest between sets, check HR for :06 after 3rd set, then 1:00 rest
6 x 300 @ :20 rest as follws:
1-3 swim negative split free br 3, descend the 2nd 150 1-3 to what you can
4-6 kick negative split on back, descend 2nd 150 1-3 to something juicy!
Check HR after #6
200 choice drill = 3850.
Hope you are finding your way around town alright. If you have any questions feel free to call me. I'm looking forward to seeing you on Friday! Have a great day!