Saturday, April 2, 2011

**MAKE-UP SWIM** for those of you who were at Driver's Ed last Wed-Fri; I cannot be at the pool on Saturday, see you Sunday at 4 p.m.

400 swim freestyle
400 reverse IM- each 100 is drill/fly kick on side/drill/snow angel fly drill, by 25's
1:00 rest
2 sets of:
4 x 50 @ 1:00- swim free br 3/fist free br 3 by 25's- count strokes on both 25's, try to get them as close together as possible
3 x 75 drill/drill/swim by 25's in M-R-S, NO FREE @ 1:20
1 x 175- 50 swim neg split free br 3, 50 swim neg split M-R-S, NO FREE, then 75 kick on back, desc the 3 x 25 to something strong
:30 rest between sets; check HR after 2nd set
2 sets of:
2 x 100 swim moderate negative split free br 3 @ 1:25
1 x 100 swim back/breast by 50's @ 1:35, mod neg split on each 50
1 x 100 swim strong neg split free br 3 @ 1:25
2 x 100 swim back/breast by 50's @ 1:30, strong neg split on each 50
1 x 700 pull free w/snorkel- different equipment in 2nd set, but still with snorkel- NO WRIST STRAPS ON YOUR PADDLES - roll hips evenly, finish stroke on each side
:30 rest between sets, check HR after 2nd set
4600 yards.
Do an excellent job on your HW today, make sure you're ready for the week ahead. It's going to be a great summer, get excited for it! Have a great day!