Sunday, March 7, 2010

EC

400 swim free
400 reverse IM - each 100 is drill/swim/drill/choice kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 choice free drill @ :10 rest
4 x 50 choice drill/kick NO FREE @ :10 rest
2 x 300 @ :20 rest as follows:
150- each 50 is drill/kick by 25's choice
150- each 50 is swim free/NO FREE by 25's, desc the 3 x 50 to moderate/strong on the 2nd 300
1:00 rest- check HR immediately & OML
4 sets of:
4 x 25 @ :40 - 1/2 FAST 1/2 drill - odds are swim, evens are kick
3 x 50 swim free @ :55 - desc 1-3 to 85% in even sets.
No rest between sets.
200 easy drill = 3200 scy
Keep resting - lots of sleep, good food & plenty of water. Light aerobic tomorrow & some 25's from a dive. Have a great day!