Wednesday, February 3, 2010

EC

After warmup...
2 sets of:
4 x 50 offside breathing drill @ :10 rest
4 x 50 drill NO FREE @ 1:00
2 x 175 @ 2:45 - 75 swim/drill/swim free by 25's, 100 IM swim, desc 1-2
No rest between sets
After 2nd set, continue right into...
8 x 25 @ :40 jungle sprints
1:00 rest - check HR
Let's see how many rounds of the following you can go...
BROKEN 200's:
100 swim free @ :59 or better
:10 rest
50 swim FAST (must be at least 27.4 or better)
:10 rest
50 swim FAST - should be faster than previous 50
50 drill free @ 1:00
100 easy choice @ 2:00
No rest between sets.
Finish up with...
9 x 100 as follows:
3- pull free br 4/2 or w/snorkel @ 1:20
3- swim free @ 1:15
3- drill/swim neg split by 50's NO FREE @ 1:40
200 easy loosen before you get out. No weights or pushups tomorrow am, all drilling and a fin set in the afternoon - about 4000 scy. Have a great day!