Thursday, September 2, 2010

Javier

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/snow angel fly drill by 25's
1:00 rest
16 x 100 as follows (2 sets of 8):
1-3: 50 fist free drill, 50 fly kick on side @ 1:45
4-5: 50 swim free, 50 choice backstroke drill
6-8: 50 swim negative split backstroke, 50 kick breast on back
After #16, check HR
1:00 rest
1 x 800 pull free breathing 3/5/7/9 by 50's
:30 rest
1 x 800 kick - negative split each 200, good explosive dolphin kick off of each wall.
Check HR again
200 easy drill = 4200 scy.
Don't get blown away by the hurricane. Looking forward to seeing you tomorrow, have a great day!