Wednesday, February 17, 2010

EC

After warmup...
4 x 100 @ 1:45 - 50 choice free drill, 50 swim/kick free
4 x 50 drill/kick by 25's NO FREE @ 1:00
2 x 300 @ :20 rest - 50 fist free, 50 drill/swim by 25's NO FREE
4 x 200 as follows:
odds- moderate negative split free @ 2:25, br 4/2 on 3rd 50
evens- swim 100 free 100 choice - neg split each 50 on the 2nd 100 - @ 2:35
1:00 rest - check HR
8 sets of:
1 x 300 pull free @ 3:45 - br 4/2 on 2nd 100, or w/snorkel
1 x 50 swim FAST from a dive odd sets @ 1:00, even sets @ :10 rest
2 x 25 kick FAST - odd sets @ :40, even sets @ :10 rest
1:00 rest between sets.
After 8th set, finish up with...
1 x 400 drill/kick choice by 50's
8 x 50 swim dps/drill by 25's @ :10 rest
7000 scy.
Only 3 more workouts to go...have a great day!