Monday Morning, February 1, 2010

EC

After warmup...
3 x 600 @ :20 rest as follows:
1- 50 ra2 la2 free, 50 choice back drill, 50 swim back
2- 100 choice breaststroke drilling, 50 swim neg split breaststroke
3- 50 swim choice, 100 kick - ez/moderate/ez/strong by 25's
1:00 rest - check HR
Pull, w/snorkel (paddles if you'd like for a set):
9 x 50 - 3 @ :55, 3 @ :50, then last 3 @ :45
9 x 50 - 3 @ :50, 3 @ :45, 3 @ :40
9 x 50 - 3 @ :45, 3 @ :40, 3 @ :35
1:00 rest - check HR again
With fins:
9 x 150 swim free descend 1-3's @ 2:40 - #'s 3, 6 & 9 should be juicy
Take off fins & work on turns at the flags, then 4-5 starts before you go
5500 scy. Have a great day!