Wednesday, April 21, 2010

EC

After warmup...
3 x 10 minute swims @ 11:00 as follows:
1- 50 fist free, 50 choice drill NO FREE, 50 skulling
2- 100 swim free, 75 drill/swim/drill NO FREE, 25 choice - can be breast kick on back if that will help stretch out your legs
3- 200 pull free, 100 drill/swim choice by 25's
Check HR
12 x 150 @ :10 rest as follows:
odds- 75 swim free br 4/2 on 2nd 25, 75 drill/swim/drill breaststroke
evens- 75 swim back, 50 drill/swim dps choice, 25 skulling
12 x 50 @ :50
2- free br 4/2 on 2nd 25
2- swim NO FREE/free by 25's
1:00 rest, check HR immediately & OML
3 sets of:
6 x 50 @ 1:00 swim desc 1-3/4-6 to something juicy
4 x 25 swim FAST @ :45**
1 x 100 choice drill
1:00 rest between sets
** @ :35 in 2nd set; @ :25 in 3rd set
300 easy choice after 3rd set = 7000 scy
Stretch tonight, don't overdo it on the DL's tomorrow. Have a great day!