05/19/09

600 drill/swim by 25
6 x 75 K/dr/swim @15s rest
300 K - 25 build/25 fast/25 ez

600 -- neg. split and descend last 3 100s
(3:48/1:13/1:12/1:11)
400 K - neg split, descend last 4 50s
(3:20/45/44/43/40)
200 IM done as 2 x 100 IM neg split
(1:20/1:16)

2 x {
3 x 100 Rotating IM 25 drill/50 swim, work tnx/25 drill @1:40
200 IM @ 3:00 (2:35/2:36)
}

3 x 200 pull @3:00 w/ankles bound

1. buoy + paddles
2. buoy
3. paddles

Next set, I'm not sure what to call it. It's all fly, 15s rest between each swim:
100/75/50/25
75/50/25
50/25
25
Held about 20s/50 except the last 3 swims, then picked it up (36, 15,15)

warm down

20 minute circuit on the weights and 5 minutes of stretching.

The 200 pulls with my ankles bound reminded me that I really need to press my chest into the water more. If I didn't, I got pretty vertical on those. I need to work on it even when I can kick.