Thursday, January 21, 2010

EC

After warmup, get right into...
16 x 100 in 4 sets of 4:
1- 50 catchup free, 50 fly kick on side @ 1:40
2- 50 swim free, 50 breast pull w/free kick @ 1:40
3- 50 choice backstroke drill, 50 swim backstroke @ 1:40
4- swim negative split free br 4/2 on 2nd 50 @ 1:20 (@ 1:15 in 2nd set, 1:10 in 3rd & 1:05 in 4th set)
Get HR after 16th 100; then...
4 sets of:
9 x 50 @ :50 (@ :45 in 2nd set, then @ :50 in 3rd, @ :45 in 4th & @:40 in 5th set)
1- free br 4/2
2- free/back
3- all back
1 x 400 swim back, desc 1-3, to what you can; #4 is choice easy, drill, pull, etc...then#5 is FAST
1:00 rest between sets.
200 easy loosen after 5th set = 7050 scy.