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