M.K.'s Road To Redemption...

Wednesday, March 11, 2009

(7:30-9:00 PM)

1.)  Warmup (Continuous Swim):

500 Swim

300 Stroke Drill

4 x 50 Build

2.)

9 x 100 (1:55)

          50 kick

          25 fly/back/breast (repeat 3X)

          25 free

3.)

3 Times:

                    3 x 150  (2:05) strong

                    3 x 50  (:55) hypoxic - 5 breaths at most per 50

Easy 100

4.)

3 Times:

                    3 x 50 (:50) fly/free, back/free, breast/free

                    1 x 100 I.M.  (1:40)

5.)

6 x 50 (:50)

first 3 - first 25 fast stroke (back), 2nd 25 easy

last 3 - first 25 fast free, 2nd 25 easy

100 easy

Daily Total:  4,950 yards

Redemption Total:  17,750 yards