Friday, March 5, 2010

EC

After warmup...
4 x 125 @ :10 rest - 50 choice free drill, 75 drill/swim/drill NO FREE
3 x 100 @ 1:40 50 swim free, 50 swim/kick NO FREE
12 x 50-
2- swim free/NO FREE by 25's @ :55
1- swim free @ :40
8 x 25 kick @ :45-
odds- 1/2 FAST w/explosive breakout
evens- build to FAST finish
1:00 rest - check HR
2 sets of:
3 x 50 swim @ 1:00 desc to 200 pace (27.4 - nothing 26!)
50 drill right away
:30 rest
BROKEN 75: 3 x 25 @ :10 rest or 50/25 @ :10 rest (one of each)
200 easy drill @ 1:00 rest between sets
After 2nd set, finish up with...
4 x 50 drill/swim dps @ 1:00
3800 scy.
Lots of sleep, good food and plenty of water this weekend. See you on Sunday at 11 a.m. Have a great day!