Friday, April 16, 2010

EC

After warmup...
16 x 50 @ :10 rest as follows:
1-4 offside breathing free drill
5-8 kick choice moderate
9-12 choice drill NO FREE
13-16 kick easy/FAST by 25's
8 x 150 as follows:
1 x 50 swim/kick choice @ :50 (all kick easy/FAST in even sets)
1 x 50 swim free @ :35 br 4/2 on 2nd 25
2 x 25 kick 1/2 FAST 1/2 easy @ :35 (jungle sprints in even sets)
Check HR after 8th set - immediately & OML
With fins, 6 sets of...
6 x 25 as follows:
1- build to FAST @ :40
2- jungle sprint @ :30
3- LUNGBUSTER @ :20
1 x 300 kick choice on back desc 1-3 & 4-6 to something juicy!
:30 rest between sets; get HR after 3rd & 6th sets.
Finish up with 3 sets of...
1 x 200 swim neg split back @ 3:00
1 x 200 swim free w/snorkel @ 2:20 - desc 2nd 100 1-3 to what you can
200 easy drill = 7100 scy.
Stretch tonight, rest up this weekend. Sunday at 11 a.m. Have a great day!