Friday, May 28, 2010

EC

After warmup...
8 x 50 @ :10 rest in sets of 2:
2- choice free drill
2- choice NO FREE
4 sets of:
1 x 150 as follows:
50 swim/drill, 50 swim/kick, 50 swim build/dps - by 25's
:10 rest
4 x 50 @ :50 as follows (@ :45 in even sets):
odd 50's: swim/kick
even 50's: kick
No rest between sets.
1 x 400 - 50 skull/drill by 25's, then 50 swim neg split - build 2nd 25 to FAST
1:00 rest, check HR
3 sets of:
2 x 75 swim FAST @ 1:45
1 x 150 drill choice @ 1:00 rest
2 x 75 swim FAST @ 1:45
1 x BROKEN 150- 3 x 50 swim FAST @ :10 rest
1 x 400 - some combo of drilling/pulling/light kicking
1:00 rest between sets.
With fins, finish up with:
24 x 25 @ :40 - the usual sets of 4
200 easy drill = 7000 scy.
Stretch tonight, enjoy some time with your family. All easy pulling & drilling tomorrow. Have a great day!