Wednesday, March 31, 2010

EC

After warmup...
4 x 125 @ :10 rest - 50 fist free, 75 drill/drill/kick NO FREE
4 x 75 @ :10 rest - 25 ra2 la2 free, 50 drill/swim choice
4 x 150 as follows:
50 swim free br 4/2
:10 rest
25 LUNGBUSTER
25 drill
25 swim build to FAST
25 kick FAST
1:00 rest - check HR
4 sets of:
All vertical kick is :20 FAST dolphin kick, :10 rest ("v-d-k")
:20/:10 v-d-k
1 x 150 swim neg split free br 4/2 on 2nd 75
:10 rest
50 kick FAST @ 1:00
:20/:10 v-d-k
1 x 100 swim neg split free br 4/2 on 2nd 50
:10 rest
100 kick FAST @ 2:00
:20/:10 v-d-k
1 x 50 swim neg split free br 4/2 on 2nd 25
:10 rest
150 kick FAST - get HR at end
:30 rest between sets - no more than that
With fins, finish up with...
18 x 50 @ 1:00 swim desc 1-3's to what you can
200 easy drill = 5900 scy
Eat well tonight, stretch if you can. No alarm tomorrow, last weekday to sleep late for a while. Have a great day!