Friday Morning, April 2, 2010

EC

After warmup...
4 x 50 fist free drill @ :10 rest
4 x 75 @ :10 rest drill/drill/kick choice NO FREE
4 x 50 ra2 la2 free drill @ :10 rest
2 sets of:
8 x 25 @ :40
odds- jungle sprints
evens- swim build to FAST, except #'s 4 & 8 are all drill
400 yards pulling as follows-
one set (your choice of which set) is 400 pull br 4/2 on 2nd 50 of each 100
the other set is is either 8 x 50's pull @ 45 br 4/2 throughout, or 4 x 100 pull @ 1:25 br 4/2 on 2nd 50 of each 100
1:00 rest after 2nd set, check HR
SPEEDSET: 16 x 50 @ 2:00 from a dive
Warmdown with...
2 sets of:
1 x 200 drill/kick/drill/swim by 50's
:20 rest
3 x 50 swim IM order by 25's @ :55
200 easy choice after 2nd set = 4600 scy
Remind me for the Guest Pass; be sure to stretch today, tomorrow will be your 7th straight day in the water. See you on Monday, have a great day!