Sunday, April 11, 2010

EC

After warmup...
8 x 100 @ :10 rest - 50 choice kick, 50 drill breast or fly
4 x 50 drill @ :10 rest - choice fly or breast drill
1:00 rest
12 x 400 as follows:
odds @ :20 rest- kick on back descend 1-3 & 4-6 to something juicy!
evens- :30 rest after the 200
8 x 25 @ :40
1-3 swim IM order FAST
#4&8- kick FAST free
1 x 200 swim 100 breast/100 free or 2 x 100 IM's, desc 1-3 & 4-6
200 choice drill after last 400 = 7000 scy.
Stretch tonight, don't overdo it on your run. Have a great day!