Monday Morning, January 11, 2010

EC

After warmup, get right into...
2 sets of:
2 x 125 @ :10 rest - 50 offside breathing free drill, 75 drill-swim-drill by 25's NO FREE
6 x 75 @ 1:10 swim free/NO FREE/free by 25's (in 2nd set, NO FREE/free/NO FREE)
No rest between set; check HR after 2nd set, then...

4 x 75 swim free @ :55 - br 4/2 on 2nd 25
2 x 200 swim free @ 2:25 - br 4/2 on 3rd 50
6 x 50 @ :45 as follows:
odds- moderate neg split free
evens- swim IM order by 25's - good turns

4 x 75 swim free @ :55 - br 4/2 on 2nd 25
2 x 200 swim free @ 2:20 - br 4/2 on 3rd 50
6 x 50 @ :45 as follows:
odds- strong negative split free
evens- swim IM order by 25's, build each 25 to strong

4 x 75 swim free @ :55 - br 4/2 on 2nd 25
2 x 200 swim free @ 2:15 - br 4/2 on 3rd 50
6 x 50 @ :45 as follows:
odds- big neg split free
evens- swim IM order by 25's, build each 25 to FAST
Check HR immediately & OML
Finish up with...
6 x 100 pull free w/snorkel @ 1:30
6000 scy.
Eat well today, drink plenty of water & get excited for the meet. Some speedwork with the fins this afternoon. Have a great day!