Monday, February 1, 2010

EC

After warmup...
9 x 125 @ :10 rest as follows:
1- 50 choice free drill, 75 choice back drill
2-m 50 swim free, 75 swim back
3- 50 drill/swim choice by 25's NO FREE, 75 kick - middle 25 is strong
1:00 rest after #9, check HR
4 sets of:
3 x 200 swim desc 1-3 to what you can - br 4/2 on 3rd 50, @ 3:00
6 x 25 @ :40
odds- 1/2 swim FAST 1/2 drill
evens- swim build to FAST
50 drill @ 1:00
No rest between sets; check HR after each 200
With fins, finish up with...
6 sets of:
1 x 75 drill @ 1:20
1 x 50 swim ez/FAST by 25's @ 1:00
1 x 25 LUNGBUSTER @ :40
No rest between sets.
250 easy loosen after 6th set = 6500 scy. Tomorrow will be kicking & speedwork, then something FAST on Wednesday. Have a great day!