Friday, April 30, 2010

EC - hope your shin is feeling better

After warmup...
1 x 300 - 50 offside breathing free drill, 50 drill choice NO FREE
:20 rest
4 x 100 @ 1:40 - 50 swim free, 50 easy choice kick
1 x 300 50 choice back drill, 50 choice breast drill
:20 rest
4 x 100 @ 1:45 - 50 swim back, 50 swim breast
1 x 300 - 50 choice, 50 "blow it out the back drill" fly
:20 rest
4 x 100 @ 1:45 - 25 swim fly, 50 choice, 25 easy choice kick
1:00 rest, check HR immediately & OML
All 50's @ 1:00
3 ez/1 FAST
2 ez/1 FAST
1 ez/1 FAST
Continue with 1/1 until your time drops off, then check HR...
12 x 75 pull free w/choice equipment @ 1:10
Repeat entire set until your time drops off by more than .5 from fastest 50 in 1st round
200 drill after 2nd set = approx 6550 scy.
Rest up this weekend, no running on that shin. SUNDAY LCM!!! Have a great day!