Tuesday, April 6, 2010

EC - BIG day today, be deliberate in the warmup...

After warmup...
6 x 125 @ :10 rest
odds- 50 fist free drill, 75 drill/kick/drill by 25's
evens- 50 catchup free, 75 drill/drill/swim backstroke
6 sets of:
2 x 50 swim free/NO FREE by 25's @ :50
1 x 50 swim free @ :35 - br 4/2 on 2nd 25
1 x 100 swim 50 free (2nd 25 br 4/2), 50 swim NO FREE @ 1:15
1 x 250 swim free @ 3:00 - br 4/2 on 2nd & 4th 50's
No rest between sets, check HR after last set
With fins, 8 sets of your choice:
A)
6 x 25 @ :40
1- 1/2 FAST 1/2 drill;
2- swim build to FAST finish;
3- all drill
1 x 75 @ 1:00 swim FAST
OR....
B)
2 x 25 @ :40 - 1/2 swim FAST 1/2 drill
1 x 50 swim FAST - get time
:10 rest
1 x 50 drill @ 1:00
1 x 50 LUNGBUSTER/swim, all FAST @ 1:00
Finish up with 1 x 450 pull (if going fin Set A) or 650 pull free (if going fin Set B) w/snorkel = 7000 scy.
Stretch tonight, all drilling tomorrow morning. Have a great day!