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

Monday, March 9, 2009

(7:30-8:30 PM)

1.)  Warmup (Continuous Swim):

200 swim

200 drill

200 kick

200 swim

2.)

Continuous:

5 x 100 (1:25) Build

4 x 25 (:30) kick

4 x 100 (1:25) Descend 1-4

4 x 25 (:30) fly

3 x 100 (1:25) distance per stroke

4 x 25 (:30) back

2 x 100 (1:25) fast

4 x 25 (:30) breast

100 easy

3.)

4 times:

                    25 kick (:30)

                    50 swim (:50)

                    25 no breath (:30)

Daily Total:  3,100 yards

Redemption Total:  7,800 yards

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

It all started on Tuesday, March 3, 2009...

1.)

Warmup:

400 (every 4th lap fly drill)

300 (every 4th lap back)

200 (every 4th lap breast)

100 Build

2.)

Extended Warmup:

8x100 (1:55) 50 kick, 50 distance-per-stroke

3.)

4 times:

                    2 x 150 (2:15) free

                    2 x 100(1:45) I.M.

1st time - Easy

2nd time - build each 150, each 25 of each 100

3rd time - 2nd 150 and 2nd 100 fast

4th time - all fast

4.)

4 times:

                    2 x 50 (1:10) kick

                    2 x 50 (:50) swim with overkick

5.)

100 easy

Total:  4,700 yards