Tuesday, January 12, 2010

EC & JD

After your usual warmup, get right into...

2 x 300 @ :10 rest as follows:
50 offside breathing free drill, 50 2 fly/2 breast drill, 50 choice drill NO FREE
4 x 50 fist free drill @ :55
12 x 100 @ 1:25 as follows:
1- swim neg split free OR 50 free 50 NO FREE, 85% on 2nd 50
2- swim IM
3- kick negative split
1:00 rest - check HR immediately & OML
9 sets of:
3 x 50 swim/kick @ :55 desc 1-3 to 80-85%
1 x 75 kick FAST for time @ 1:20
BROKEN 75 kick: 3 x 75 kick FAST @ :25 (@ :35 in 2nd, 5th & 8th sets; @:45 in 3rd, 6th & 9th sets)
Just :30 rest between sets.
After 9th set...
3 x 400 swim free br 3 @ 5:00 - except 3rd 100 is br 5 (JD) or 4/2 (EC)
200 warmdown = 7300scy (JD) or 7100 (EC)
Stretch tonight if you can, get excited for the meet. Tomorrow am will be drilling & fin set for EC, something FAST for JD. Have a great day!