Tuesday, January 26, 2010

EC

After warmup...
4 x 100 50 choice free drill, 50 choice drill NO FREE @ 1:40
3 sets of:
2 x 75 @ 1:15 - 50 choice free drill, 25 swim free
3 x 50 @ :50 - 25 swim free build to FAST turn, then 25 swim NO FREE
No rest between sets; check HR after 3rd set
5 sets of:
7 x 50 @ 1:00 - odds are FAST swim free, evens are free drill
3 x 75 @ 1:20 swim free desc 1-3 to something smoking FAST
1 x 125 @ 2:00 - 50 swim free, 75 drill/kick/drill by 25's
No rest between sets.
Finish up with...
1 x 1500 as follows:
600 pull w/snorkel
600 swim backstroke
200 drill
7300 scy. Tomorrow will be drilling and a speedset with fins. Have a great day!