Wednesday, April 14, 2010

EC

After warmup...
9 x 100 @ :10 rest
odds- 50 fist free, 50 choice kick easy/moderate by 25's
evens- 50 swim dps free, 50 drill/swim NO FREE
8 x 75 swim @ 1:10
odds- all free, build 2nd 25 to FAST
evens- swim 2nd 25 NO FREE build to FAST
1:00 rest - check HR immediately & OML
3 sets of:
3 x 150 @ 2:00 swim free - 2nd 50 @ 85-90%, br 4/2
2 x 25 swim FAST from a dive to a foot touch
2 x 150 - as above
4 x 25 - as above
1 x 150 - as above
6 x 25 - as above
100 drill @ 2:00 between sets
After 3rd set, finish up with...
6 x 100 drill/kick by 50's @ :10 rest
7000 scy
Big aerobic tomorrow, maybe some kicking too. Have a great day!