Thursday, April 29, 2010

EC - options, options, options...

After warmup...
2 sets of:
4 x 50 @ :10 rest - 25 swim free, 25 fist free - count strokes on both
4 x 75 @ :10 rest - 25 choice free drill, 50 drill/kick NO FREE
No rest between sets.
6 sets of:
4 x 25 kick @ :40
odds- 1/2 FAST, 1/2 easy
evens- build to FAST
1 x 100 swim/kick by 50's, desc 1-3/4-6 to what you can
:30 rest after each 100 sw-k, check HR after #3 & 6
1:00 rest after last set, consider the following options:
Option A:
2 sets of:
3 x 350 swim free @ 4:00
3 x 250 swim free @ 4:00 desc 1-3 to something juicy!
Check HR after 3rd 250, then 1:00 rest between sets

Option B:
6 sets of:
1 x 350 swim free @ 4:00
1 x 250 swim free @ 4:00, desc 1-3/4-6 to something smoking FAST!
No rest between sets; check HR after 3rd & 6th 250's

Option C:
3 x 350 swim free @ 4:00
3 x 250 swim free @ 4:00, desc 1-3 to all out FAST
3 x 250 swim free @ 3:00
3 x 350 swim free @ 5:00, desc 1-3 to all out FAST
Check HR after FAST 250 and FAST 350
200 drill = 7000 scy.
Hope DL's go well for you tonight. Speedset tomorrow morning, then something FAST tomorrow afternoon. Have a great day!