Friday Morning, April 9, 2010

EC

After warmup...
7 x 100 @ :10 rest
odds- 50 fist free, 50 choice drill NO FREE
evens- 50 ra2 la2 free, 50 breast kick on back
3 sets of:
2 x 75 @ :10 rest - 25 2 kicks 1 pull breast, 25 "blow it out the back" fly drill, 25 choice drill
3 x 50 swim IM order by 25's @ :55 (@ :50 in 2nd set, @ :45 in 3rd set)
1 x 150 backstroke - 50 swim neg split, 25 drill
:30 rest between sets. After 3rd set...
6 x 75 pull free br 4/2 on 2nd 25 @ 1:10
6 x 25 jungle sprints @ :40
1:00 rest - check HR
SPEEDSET: 16 x 50 @ 2:00 FAD
Warmdown with 4 x 200 @ :10 rest, odds are d-k-d-s by 50's, evens are pull
5250 scy
Have a great day!