Thursday, September 2, 2010

EC, KA, TB, HS & AM - hope you enjoyed your "Target Run" last night!

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/snow angel fly drill by 25's
200 choice skulling
1:00 rest
16 x 100 as follows:
1-4: 50 ra2 la2 free drill, 50 2 breast/2 fly drill @ 1:40
5-8: choice kick negative split @ 1:35
9-12: drill/swim by 25's - 50 back, 50 breast @ 1:45
13-16: IM @ 1:35- 25 swim fly, then the last 75 is kick, desc 1-4 to what you can
8 x 50 swim @ :45 as follows:
2- free/breast or free/fly by 25's
2- negative split backstroke
1:00 rest, check HR
4 x 350 as follows
1- pull free w/snorkel @ 4:45
2- odd 50's swim in main race stroke, even 50's kick easy/FAST by 25's @ 5:15
3- odd 50's kick strong, even 50's swim back/breast by 25's @ 5:30
4- all kick, odd 50's are FAST
1:00 rest, check HR immediately & OML
200 easy drill = 4600 scy.
Stretch today and try to get a nap after all that shopping last night. Have a great day!