Tuesday, February 2, 2010

EC

After warmup...
4 x 250's as follows:
150 - drill/kick by 25's @ :10 rest
100 swim negative split @ 1:30 - same stroke as 150 above
1:00 rest after 4th set, check HR
4 sets of:
2 x 400 negative split
odd sets- swim free @ 5:00
even sets kick @ 6:00 (or @ :30 rest w/board)
4 x 25 from a dive - FAST
:30 rest after last 25 FAD before next set.
Finish up with...
6 sets of:
BROKEN 100's kick as follows...
50 FAST
:10 rest
2 x 25 kick FAST @ :10 rest
1 x 50 drill @ 1:00
200 easy loosen after 6th set = 7100 scy.
Drilling and speedwork with fins tomorrow morning. Have a great day!