Monday Morning, March 1, 2010

EC

After warmup...
4 x 75 @ :10 rest - 50 offside breathing free drill, 25 breast kick on back
4 x 125 @ :10 rest - 50 fist free drill, 25 fly kick on side, 50 drill/swim choice NO FREE
4 x 25 jungle sprints @ :40
1:00 rest - check HR immediately & OML
5 sets of (let's talk about these intervals here):
2 x 150 swim mod neg split free @ 2:00 (2:10??)
1 x 100 swim free @ 1:10 (1:15??)
No rest between sets
100 easy after last set = 4000 scy
Starts before you go. Have a great day!