Tuesday, February 9, 2010

EC, TB & MS

After warmup...
6 x 200 as follows (TB & MS, go 4)
odds-
3 x 25 drill @ :10 rest
1 x 125 - 50 swim (same stroke as 25's drill), 50 fly kick on side, 25 skulling
:10 rest
evens- kick moderate negative split
:20 rest
After 6th 200, get right into...
9 x 50 swim free - 2 @ :50, 1 @ :40; 2 @ :50 1 @ :35; 2 @ :50, 1 @ :30 (TB & MS go every 3rd 50 @ :45/:40 & :35
:30 rest...
1 x 250 swim free at 85% - get time & HR
1:00 rest
3 sets of:
3 x 250 @ 2:55 swim free desc 1-3 to faster than 250 above (TB & MS @ 3:20)
1 x 400 pull free desc 1-3 to what you can
1:00 rest between sets
Finish up with...
9 x 50 swim backstroke - 2 @ :55, 1 @ :45; 2 @ :55, 1 @ :409; 2 @ :55, 1 @ :35
200 easy drill = 7000 scy (EC) TB & MS = 6050 scy
Hopefully you enjoyed your day off from school - and were productive with your free time! Have a great day!