Friday, February 12, 2010

EC

After warmup...
9 x 100 @ :10 rest in 3 sets of 3 as follows:
1- 50 fist free, 50 breast kick on back
2- 50 choice skulling, 50 fly kick on side
3- swim/kick by 50's NO FREE
(No rest between sets of 3)
3 x 250 swim @ :10 rest - 100 swim IM, 50 choice kick, 100 drill/swim choice by 25's
3 x 150 @ 2:30 (2:20 if you'd like) 50 drill/swim choice, 25 kick build to FAST
1:00 rest - check HR immediately & OML
2 sets of:
3 x 50 @ :50 - swim/kick by 25's
1 x 200 kick neg split @ 3:15
3 x 50 @ :50 - IM order/free by 25's
2 x 200 kick neg split @ 3:15, 2nd 100 should be something juicy
3 x 50 @ :50 - swim free w/good breakouts
3 x 200 kick neg split @ 3:15 - 2nd 100 should be something juicy
12 x 25 @ :40 - 2 kick FAST, 1 LUNGBUSTER!
1:00 rest between sets, check HR after each set
7000 scy
Warmdown until you feel loose. Enjoy your day off tomorrow - eat well, drink plenty of water and stretch a couple of times if you can. Have a great day!