Monday Morning, April 26, 2010

EC

After warmup...
4 x 75 @ :10 rest - 50 ra2 la2, 25 choice drill NO FREE
2 x 100 @ :10 rest drill/swim breaststroke by 50's
6 x 50 @ :50- odds swim free, evens choice NO FREE
2 x 200 @ 3:00 - swim choice/free by 25's - build 3rd & 5th 25's to FAST turn
1:00 rest - check HR immediately & OML
2 sets of:
3 x 100 @ 1:20 swim 50 free br 4/2 on 2nd 25, 50 swim NO FREE
1 x 250 swim free @ 2:50 br 4/2 @ 3rd 50
4 x 50 swim free/NO FREE @ :50
3 x 100 @ 1:15 swim, except 3rd 25 is kick
1 x 150 swim free @ 1:40 br 4/2 on 2nd 50
4 x 50 swim/kick choice @ :50
3 x 100 swim free @ 1:10 - br 4/2 on 3rd 25
1 x 100 swim free @ 1:00
1:00 rest between sets, check HR
200 easy drill = 6000 scy
Be sure to eat well this morning and have plenty of water. Kicking this afternoon. Have a great day!