Wednesday, April 28, 2010

EC

After warmup...
6 x 100 @ :10 rest -
odds- 50 offside breathing free drill, 50 choice breast drill
evens- 50 drill/swim breast, 50 kick negative split
4 x 75 @ 1:20- 25 kick on back w/FAST dolphin kick to the breakout, 50 drill choice NO FREE
4 x 75 @ 1:10 - swim same stroke as 2nd 50 drill above, except 2nd 25 is free
1:00 rest - check HR immediately & OML
6 sets of:
3 x 50 @ 1:00 - 25 jungle sprint, 25 choice kick, except 2nd 25 on #3 is LUNGBUSTER
1 x 150 swim neg split free @ 2:00 - br 4/2 on 2nd 50
3 x 25 swim FAST - @ :40 in even sets; @ :25 in even sets
1:00 rest after 3rd set - check HR; after 6th set...
With fins, 4 sets of:
8 x 25 @ :40 in the usual sets of 4, then take off fins...
1 x 200 kick easy/FAST by 100's
1:00 rest between sets.
200 drill after 4th set = 6250 scy.
Be careful what you eat tonight, hope you continue to feel better. Have a great day!