Friday, February 26, 2010

EC

After warmup...
6 x 100 @ 1:40
odds- 50 fist free, 50 drill/swim NO FREE
evens- 50 swim free, 50 kick choice ez/build
8 x 75 swim @ 1:10 - 6 beat kick on 2nd 25 - except #'s 3, 5 & 7 are @ :55
8 x 25 @ :40 - odds are jungle sprints, evens are swim dps
1:00 - check HR immediately & OML
3 sets of:
3 x 100 swim @ 1:40 descend the 2nd 50 to FAST
BROKEN 100: 4 x 25 @ :10 rest in 1st set, 50/2 x 25 in 2nd set, choice in 3rd set
1 x 200 drill/swim/drill/kick by 50's
1:00 rest
200 easy drill after 3rd set = 4400 scy.
Rest up this weekend, enjoy your day off. Sunday at 11 a.m. Have a great day!