Friday, February 19, 2010

EC

After warmup...
9 x 150 @ :10 rest in sets of 3 as follows:
1- drill choice/kick/catch-up drill by 50's freestyle
2- 50 swim free/25 choice drill NO FREE
3- drill choice/swim/kick by 50's NO FREE
8 x 75 swim @ 1:10
odds- swim free, build kick on 2nd 25, br 4/2 on last 25
evens- swim NO FREE/choice/NO FREE by 25's
10 x 25 @ :35 jungle sprints
6 sets of:
4 x 50 @ 1:10 - swim at 2nd 50 split of 100 Goal Time
100 drill
1:00 rest between sets
400 choice pull, drill or kick after 3rd set
After 6th set, finish up with...
16 x 100 as follows:
4 @ 1:25 - mod negative split
1 @ 1:15 w/great turns & 3 @ 1:25, mod neg split
2 @ 1:15, 2 @ 1:25 mod neg split
3 @ 1:15, 1 @ 1:25
4 @ 1:15 - great turns throughout!
200 easy drill = 7200 scy
TIME TO TAPER!!
Try not to do anything tomorrow - remember, you're tapering now! Sunday at 11 am - have a great day!