Monday morning, April 19, 2010

EC

After warmup...
9 x 100 @ 1:45 as follows:
1- 50 offside breathing free drill, 50 2 kicks 1 pull breaststroke
2- 50 choice drill NO FREE, 50 easy kick
3- 75 drill/kick/drill - :10 rest, then last 25 swim build to FAST
1:00 rest after #9, check HR
2 sets of:
3 x 150 free - br 4/2 on 2nd 50, 2 @ 1:55, 1 @ 1:45
3 x 75 swim free - br 4/2 on 2nd 25, 2 @ :55, 1 @ :50
3 x 125 swim free - br 4/2 on 2nd & 4th 25's, 2 @ 1:40, 1 @ 1:30
6 x 50 swim free - 2 @ :40, 1 @ :35
1 x 250 swim free - 150 @ 85%, last 100 @ 95%, get time & HR
1:00 rest between sets.
If there is time...
1 x 800 pull free w/snorkel- negative split each 400
200 drill = 6200 scy
Eat well, drink plenty of water. Have a great day!