Wednesday, August 11, 2010

Alli S.

400 swim easy freestyle
400 reverse IM - each 100 is 50 drill, 25 swim, 25 kick
1:00 rest
3 sets of:
2 x 50 @ :10 rest - ra2 la2 free drill
1 x 200 - 100 choice kick, 100 drill/swim by 50's NO FREE
1 x 300 swim - odd 50's are free br 3, even 50's are NO FREE
:30 rest between sets, check your HR after each 300
After 3rd set, 1:00 rest, then...
2 x 300 @ :20 rest kick on back - odd 50's are free, even 50's your choice
200 easy drill = 3400
Hope you and your family are enjoying yourselves, say helo to your Mum for me! Have a great day!