Sunday Morning, January 24, 2010

EC & JD

After warmup, get right into...
7 x 100 @ 1:40 as follows:
odds- 50 fist free-feel water on forearms, 50 1/2 ra 1/2 la back
evens- 50 swim free, 50 drill/swim choice - JD go fly
16 x 50 @ :45 in 4 sets of 4 as follows:
2- swim free w/BIG kick off of the turn
2- swim free/NO FREE - desc 2nd 25 1-2
1:00 rest, check HR immediately & OML
6 sets of:
3 x 150 swim neg split free @ 2:00 - desc 2nd 75 to what you can, should be STRONG to juicy
BROKEN 150:
3 x 50 swim FAST @ :10 rest
50 drill @ 1:30
Finish up with...
6 x 100 pull w/snorkel @ 1:20
200 drill = 7200 scy (EC) & 7400 (JD)
Eat well today, drink plenty of water and get excited for the week ahead. Have a great day!