Wednesday, January 27, 2010

EC

After warmup...
3 sets of:
2 x 125 - 50 fist free, 75 drill/kick/drill NO FREE @ :10 rest
2 x 75 swim IM - long, smooth strokes, @ 1:15 in 1st set, @ 1:10 in 2nd set, @ 1:05 in 3rd set
1:00 rest after 3rd set, check HR
12 x 400 as follows, all @ :30 rest
3- pull w/snorkel, desc 1-3
1- swim backstroke - get time
2-pull w/snorkel, desc 1-2
2- swim back, desc 1-2 (#2 faster than very 1st 400 back)
1- pull w/snorkel
3- swim backstroke, desc 1-3 to fastest of the day
1:00 rest after #12 - check HR
Finish up with...
200 easy drill = 7200 scy. eat well tonight, tomorrow morning will be big aerobic & kicking, then drylands tomorro night. Have a great day!