Wednesday, August 18, 2010

Ally S.

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
4 x 75 @ :10 rest- 50 ra2 la2 free drill, 25 choice drill NO FREE
6 x 400 @ :30 rest as follows:
odds- swim neg split free br 3, desc the 2nd 200 1-3 to what you can
evens- kick descend 1-3 to something juicy!
200 easy drill = 3700 scm
Have a great day!