Wednesday, March 24, 2010

EC

400 swim freestyle
400 reverse IM - 25 drill, 25 fly kick on side, 50 choice backstroke drill
200 easy choice skulling
1:00 rest
2 sets of:
2 x 100 @ :10 rest - 50 offside breathing free drill, 50 breast kick on back
2 x 100 @ :10 rest - 50 choice kick w/board, 50 backstroke drill - 25 ra only, 25 la only
3 x 100 swim 50 choice, 50 back @ 1:30
2 x 100 swim neg split free br 4/2 on 2nd 50 @ 1:20 (@ 1:15 in 2nd set)
No rest between sets; 1:00 rest after 2nd set, check HR immediately after 2nd set & OML
After 2nd set, get right into...
8 x 50 pull free br 4/2 @ :50 with choice equipment @ :45
1 x 800 kick choice - can go 400 on back, 400 w/board
200 drill choice
4200 scy. Be sure to stretch each night as we get back into it. Remember to get your copy of the taper. Drylands tomorrow morning, then more elaborate aerobic work tomorrow afternoon. Have a great day!