Wednesday Morning, August 4, 2010

Javier - glad you felt better yesterday!

400 swim easy freestyle
400 reverse IM - each 100 is 50 drill, 25 swim, 25 fly kick on side
1:00 rest
4 x 75 @ :10 rest - 50 fist free drill, 25 fly kick on side
1 x 300 - 50 swim free breathing every 3 strokes, 50 choice kick easy/FAST by 25's
:20 rest
1 x 300 backstroke - 50 drill, 50 swim - keep head flat, roll hips evenly
:20 rest
3 x 200 kick choice @ :20 rest - negative split each 200 (2nd 100 FASTER than the 1st 100), good explosive dolphin kick off of each wall to the breakout
8 x 100 @ 1:40 as follows:
odds- pull free NO PADDLES, breathing 3/5 by 50's
evens- kick choice, 2nd 50 FASTER than the 1st 50
Check heartrate (HR) for :06 after last 100
200 easy drill = 3300 scm.
Stretch today, drink lots of water and be good to your mum! Have a great day!