Monday Morning, March 29, 2010

EC - excellent job yesterday!

After warmup...
1 x 800 as follows:
100- 50 ra2 la2 free drill, 50 choice drill NO FREE
100- swim IM
3 sets of:
2 x 50 swim free br 4/2 @ :45
1 x 100 swim/kick by 50's NO FREE @ 1:30 (@ 1:25 in 2nd set; @ 1:20 in 3rd set)
No rest between sets; check HR after 3rd set
1:00 rest
3 x 400 swim free as follows:
2 x 125 free swim @ 1:40 - br 4/2 on 2nd 50
1 x 150 swim free @ 1:40
No rest between sets; after 3rd set GET RIGHT INTO:
1 x 400 pull free BR 4/2 THROUGHOUT
With fins, finish up with...
20 x 25 @ :45
2- swim 1/2 FAST 1/2 drill
1- swim all out FAST
1- all drill
200 drill = 4700 scy
Enjoy your day off, take good care of your belly. Have a great day!