Monday Morning, April 12, 2010

EC

After warmup...
4 sets of, all @ :10 rest, except 50 is @ :50 in 1st set, @ :45 in 2nd set, @ :40 in 3rd & 4th sets
1 x 150 - 50 fist free drill, 25 breast kick on back
1 x 100 - drill/swim choice by 25's - NO FREE
1 x 50 - as follows:
odd sets- swim free/NO FREE - same stroke as previous 100
even sets- swim/kick same stroke as previous 100
After 4th set...
8 x 100 pull free w/snorkel @ 1:20
1:00 rest - check HR immediately & OML
2 sets of:
1 x 150 @ 2:15 swim backstroke as you feel
4 x 75 swim free br 4/2 on 2nd 25 @ :55
1 x 150 swim backstroke @ 2:30 - 50 swim as you feel, 25 swim w/good tempo & strong kick, 25 drill, 50 swim smooth & strong w/quick tempo
4 x 75 swim free br 4/2 @ 2nd 25 @ :55, except #1&3 are @ :50
:30 rest between sets - no more - check HR
After 2nd set...
1 x 800 swim free for time - what can you go? How well can you swim the 2nd hallf?
200 drill = 5800 scy
Eat well today, drink plenty of water. Have a great day!