Friday, May 14, 2010

EC

After warmup...
4 x 75 @ 1:20- 25 choice free drill, 50 drill/swim NO FREE
8 x 50 @ :10 rest-
2- fist free drill
2- drill NO FREE
2 x 300 @ :20 rest- 50 swim free, 50 drill/kick NO FREE
2 x 400 @ :20 rest- 50 swim/drill NO FREE, 50 kick negative split, 100 swim free w/FAST breakouts
6 x 125 swim free br 4/2 on 3rd 25 @ 1:40 - last 50 at 85% effort
6 x 25 @ :40
odds- 1/2 FAST 1/2 drill
evens- kick build to FAST
1:00 rest, check HR
3 sets of:
3 x 75 kick desc 1-3 to FAST @ 1:30
BROKEN 75 swim - 3 x 25 @ :10 rest, or 50/25
100 easy drill @ 2:00
3 x 75 swim desc 1-3 to FAST @ 1:30
BROKEN 75 kick - 3 x 25 @ :10 rest, or 50/25
100 easy drill @ 2:00
BROKEN 150: 3 x 50 @ :10 rest
1 x 250 easy drill/pull - your choice
1:00 rest between sets.
400 easy pull after 3rd round = 7000 scy.
Enjoy your day off tomorrow, really rest up, stretch if you can. Have a great day!