Friday Morning, February 26, 2010

EC

After warmup...
4 x 50 @ :10 rest - 25 swim free, 25 fist free - count strokes on both
3 x 200 @ :10 rest - drill/swim/drill/kick by 50's - 1 free, 1 NO FREE, 1 all kick
4 x 75 @ :10 rest - 50 swim dps free, 25 breast kick on back
4 x 75 @ :10 rest - drill/swim/drill by 25's NO FREE
4 x 100 swim @ 1:30 - odds moderate neg split free; evens are NO FREE on 3rd 25
8 x 25 @ :40 jungle sprints
1:00 rest - check HR
SPEEDSET: 12 x 50 @ 2:00 FAD
Warmdown with a 400 some sort of pull or drill
4000 scy
Eat well today, stay hydrated - broken swims this afternoon. Have a great day!