Wednesday, February 10, 2010

EC

After warmup...
4 x 100 @ :10 rest - 50 offside breathing drill, 50 back drill - 1/2 ra 1/2 la
8 x 75 @ :10 rest - 25 catchup free drill w/strong kick, 50 drill/swim breaststroke
6 x 150 as follows:
odds- 75 swim back, build 2nd 25 to strong kick, then 75 swim/drill/swim breaststroke, all @ :10 rest, then...
evens- swim moderate negative split free, br 4/2 on 2nd 75 @ 2:00
1:00 rest after #6, check HR immediately & OML
8 sets of:
3 x 50 swim desc 1-3 to something juicy @ 1:00
1 x 100 drill @ 1:40
2 x 25 @ :40 jungle sprints
No rest between sets.
After 4th & 8th set, go 1 x 600 - 400 pull br 4/2 on even 50's or w/snorkel, then 200 drill
6500 scy
Stretch tonight, eat well and drink plenty of water. Have a great day!