M.K.'s Road To Redemption... 4 Days Out

"If at first you don't succeed, you are running about average."

- M.H. Alderson

Tuesday, April 7, 2010

(7:30-9:00 PM)

1.) Warmup:

4 Times:

     150 Swim

     50 Stroke Drill

4 Times:

     50 Build

     50 Kick

2.)

12 x 75 @ 75% (Perfect technique)

     4 Times:

          2 Free (1:10)

          1 Stroke (1:20)

3.)

20 x 50

     4 Times:

          3 x 50 (:45) Build

          2 x 50 (1:00) Kick

Easy 300

Starts (6 Sprint 25's off blocks, then relay starts)

Daily Total:  3,550 Yards

Redemption Total:  39,350 Yards