Friday, January 22, 2010

EC

After warmup...
4 x 50 ra2 la2 free drill @ :10 rest
3 x 100 @ :10 rest - 50 fist free, 25 breast kick on back, 25 skulling
2 x 200 swim free @ 2:30 w/moderate negative split
1 x 400 swim - 100 neg split back, 100 swim free/choice NO FREE OR BACK by 50's
:20 rest
8 x 50 kick @ :55 - desc 2nd 25 1-4 & 5-8
1:00 rest - check HR
8 sets of:
1 x 100 swim free @ 1:10 - br 4/2 on 2nd 50
1 x 50 swim FAST @ :50
3 x 25 swim FAST @ :10 rest
75 drill @ 1:00 rest
After 8th set, finish up with...
6 x 300:
2- pull br 4/2 (unless w/snorkel) @ 4:00
2- swim free br 4/2 on 2nd 100 @ 3:40
2- swim backstroke @ 4:15
200 easy drill = 7100 scy
Rest up tomorrow, eat well. I hope you get a lot of studying done for your exams. Sunday at 11 a.m. Have a great day!