Wednesday, January 13, 2010

EC

After warmup...
12 x 75 @ :10 rest as follows:
2- 50 fist free, 25 breast kick on back
2- 50 drill/swim choice NO FREE, 25 choice kick
4 x 150 @ :10 rest - 75 swim/drill/swim back, 50 choice kick, 25 skulling
1:00 rest - check HR
3 sets of:
3 x 50 swim mod neg split free or free/NO FREE by 25's @ :45
1 x 125 swim free @ 1:45 - 75 back, 50 choice (@ 1:40 in 2nd set, @ 1:35 in 3rd set)
3 x 50 @ :45 - as above
1 x 125 swim @ 1:40 - odd 25's are IM order, even 25's are choice (@ 1:35 in 2nd set, @ 1:30 in 3rd set)
3 x 50 @ :45 - as above
1 x 125 swim free @ 1:35 - br 4/2 on 2nd 50 (@ 1:30 in 2nd set, @ 1:25 in 3rd set)
3 x 150 neg split free @ 1:55 - desc 2nd 75 1-3 to what you can (all 3 sets @ 1:55), no faster than 95% effort on #3
No rest between sets, get HR after 3rd set.
With fins, finish up with...
21 x 25 @ :40
2- 1/2 FAST 1/2 drill
1- explosive backstroke breakout, then drill to the end
200 easy drill = 7050 scy.
Stretch tonight, and remember - NO WEIGHTS TOMORROW MORNING. All easy tomorrow, get excited for the meet. Have a great day!