Wednesday Morning, January 13, 2010

EC & JD

Usual warmup, then...
6 x 50 @ :10 rest - 25 ra2 la2 free, 25 choice breaststroke drill
4 sets of:
1 x 125 @ :10 rest - even 25's are choice kick, odd 25's are choice drill NO FREE
1 x 75 @ :10 rest - swim NO FREE same stroke as drilled above, except 2nd 25 is free
After 4th set, continue right into...
2 sets of:
9 x 50 swim free/NO FREE by 25's @ :50
1 x 300 pull w/snorkel @ 4:30
No rest between sets.
Check HR after 2nd set, then...

EC:
1 x 400 swim backstroke w/good turns (can go 8 x 50 swim back @ :55 if you'd like)
With fins, 24 x 25 @ :40 in sets of 4 (the usual)
200 drill = 4800 scy
Have a great day!

JD:
8 x 50 - odds are drill fly @ 1:00, evens are swim fly/free @ :50 - build fly to FAST, then...
10 x 250 as follows
1 x 100 swim free br 3 @ 1:10
1 x 50 swim fly at 200 Goal Pace @ :50 (28.2)
1 x 50 swim fly FASTER than 200 Goal Pace @ :50 (anything 27 or better)
50 drill @ 1:10
No rest between sets.
400 easy drill after 12th set = 7100 scy.
Eat well today and stretch if you can. All easy tomorrow morning. Have a great day!