M.K.'s Road To Redemption... (After a short hiatus)

Wednesday, March 25, 2009

(7:30-9:00 PM)

*Back at it after some time off due to: really nice weather that I just couldn't pass up enjoying, working late, and starting a new assignment that requires me to wake up at 4 AM...

1.)  Warmup:

1,000 Continuous Swim

     150 swim, 100 drill (4 Times)

2.)

12 x 75 (1:25)

     first 6:          25 kick, 50 stroke

     second 6:     25 kick, 50 free

3.)

4 Times:

                    3 x 100 (1:25) strong     *Held 1:01's to 1:09's

                    2 x 75 (1:25) easy

4.)

8 x 100 (2:00)

   4 Times:

          50 kick, 25 fly, 25 back

          50 kick, 25 breast, 25 free

5.)

6 x 50 (1:00)

     25 fast, 25 easy

100 Easy

Daily Total:  4,900 yards

Redemption Total:  25,100 yards