Wednesday, September 1, 2010

Javier

400 swim freestyle
400 reverse IM - each 100 is 2 kicks 1 pull breaststroke/drill/drill/kick by 25's
1:00 rest
1 x 300 - 50 fist free drill, 50 choice drill NO FREE
:20 rest
1 x 300 - 50 choice drill/swim by 25's NO FREE, 50 kick negative split on back
:20 rest
1 x 300 IM - 3 x 100 IM's swim, except #2 is drill
:20 rest
16 x 50 as follows:
2- swim/kick choice by 25's @ :50
2- swim negative split free br 3 @ :50 (2nd set of 4 @ :45; 3rd set of 4 @ :40; 4th set of 4 @ :35)
1:00 rest, check HR immediately & OML
Finish up with...
3 x 400 @ :20 rest as follows:
1- 50 swim free, 50 kick negative split choice on back
2- 50 swim NO FREE, 50 choice kick on back easy/FAST by 25's
3- all kick, descend the 100's 1-4 to something smoking FAST
Check HR immediately after last 400
200 easy drill = 3900 scy.
Hope you're getting around okay, I'm looking forward to seeing you and your mum on Friday. Drink lots of water and try to stretch today. Have a great day!