Thursday, February 11, 2010

EC

After warmup...
3 x 100 @ 1:45 - 50 offside breathing free drill, 50 breast kick on back
4 x 50 @ :10 rest - 25 swim free, count strokes, 25 fist free
4 x 75- swim build to FAST/drill/swim dps by 25's @ 1:15
2 x 200 - drill/kick/drill/swim by 50's @ :10 rest
6 x 100 @ 1:20 as follows:
odds- swim free br 4/2 on 3rd 25, build kick on last 25
evens- swim 50 free, 50 NO FREE
8 x 25 jungle sprints @ :35
1:00 rest - check HR
6 sets of:
1 x 150 swim free w/moderate negative split @ 2:00
3 x 25 swim FAST @ :40 (@ :30 in 2nd set; @ :10 rest in 3rd set)
1 x 75 drill @ :30 rest
1 x 100 swim FAST
100 drill
1:00 rest between sets.
After 6th set, warmdown with...
3 sets of:
3 x 50 pull free @ :55
2 x 50 swim/drill by 25's NO FREE @ :55
1 x 50 kick choice @ :55
200 easy drill after 3rd set = 7100 scy
Stretch real well tonight, drink plenty of water. Tomorrow am speedset, then kicking tomorrow night. Have a great day!