Thursday, April 1, 2010

EC - at 1 p.m. if possible

After warmup...
4 x 50 ra2 la2 free drill @ :10 rest
6 x 100 @ 1:40 - 50 swim neg split free, 50 drill/swim choice NO FREE
6 x 25 @ :40 - 1/2 swim FAST 1/2 drill
7 x 100 swim free @ 1:15 br 4/2 on 2nd 50, except #'s 2, 4 & 6 are swim free/NO FREE by 50's @ 1:20
1 x 300 swim free - get time & HR
:30 rest
6 x 25 @ :40 - jungle sprints as above
7 x 100 swim free @ 1:15 br 4/2 on 2nd 50, except #'s 3 & 5 are swim IM @ 1:20
1 x 300 swim free, faster than #1 - get HR
:30 rest
6 x 25 @ :40 jungle sprints as above
7 x 100 swim free @ 1:15 br 4/2 on 2nd 50, except evens are swim free @ 1:05
1 x 300 swim free - FASTEST of the day!
1:00 rest, get HR immediately & OML
Finish up with...
1 x 800 kick as follows:
150 on back IM order by 50's
50 kick FAST free w/board
200 easy drill = 6250 scy
Do a good job with drylands tonight; speedset tomorrow morning. Have a great day!!