Wednesday Afternoon, April 7, 2010

EC

After warmup...
2 sets of:
2 x 175 @ :10 rest - 75 drill/kick/drill by 25's NO FREE, then 100 IM drill
1 x 350 @ :10 rest - 100 swim IM, 25 choice drill, 100 swim IM - faster, 25 choice drill, 100 swim IM - fastest of the 3
No rest between sets.
18 x 50 in sets of 6 as follows:
2 x 50 kick @ :50 w/board
1 x 50 swim/kick by 25's @ :40
2 x 50 swim free/NO FREE by 25's @ :45
1 x 50 swim/kick by 25's @ :35
No rest between sets of 6; check HR after #18
6 x 150 swim free w/snorkel @ 1:50
1:00 rest
24 x 100 in 6 sets of 4 as follows:
3- kick choice negative split @ 1:40
1- @ 2:00 swim/kick by 50's FAST - 50 swim is 30.5 or better
400 easy pull or drill after #24 = 7000 scy.
Stretch tonight, eat well. Big aerobic tomorrow. Have a great day!