Wednesday, January 20, 2010

EC

After warmup, get right into...
4 x 250 as follows:
1 x 175 - 100 swim backstroke- relaxed, w/good hip rotation; 75 drill/swim/drill by 25's - all @ :10 rest
3 x 25 @ :35 - swim dist per stroke, same stroke as 75 above
After 4th 250...
8 x 25 jungle sprints @ :40
1:00 rest - check HR
3 sets of:
(this is a slight variation of an IM set Ashley does...)
3 x 150 @ 2:40 - 100 drill/swim fly by 25's, 50 swim backstroke - desc the back to something juicy
3 x 150 @ 2:40 - 100 swim back (2nd 50 @ last 50 from previous 150's), 50 swim breast desc 1-3 to something juicy
3 x 100 @ 1:40 swim IM desc 1-3 to what you can
After 3rd set, finish up with...
9 x 100 swim free @ 1:15 w/quick turns, except every 3rd is 50 free/50 back
300 easy = 7000 scy. Eat well tonight, get excited for the end of finals. Have a great day!