Monday Morning, May 3, 2010

EC

After warmup...
7 x 50 @ :10 rest - odds are choice free drill, evens are ra2 la2 free drill/choice skulling by 25's
3 x 125 @ 2:00 - 50 swim free br 4/2, 75 drill/drill/swim by 25's NO FREE
5 x 75 swim/kick/swim @ 1:10 - odds are free, evens are NO FREE
9 x 100 @ 1:20 as follows:
odds- moderate negative split, br 4/2 on 3rd 25
evens- swim 50 free, 25 kick choice, 25 swim NO FREE
1:00 rest, check HR immediately & OML
3 sets of:
10 x 50 @ :45 as follows:
1, 4, 7 & 10- swim free, br 4/2 @ 2nd 25
2, 5 & 8- swim free/NO FREE by 25's
3, 6 & 9- swim/kick choice by 25's
3 x 150** swim free, descend 2nd 75 1-3 to about 85%
**1st set @ 2:00
2nd set @ 1:55
3rd set @ 1:50
No rest between sets. Check HR immediately after 3rd set & OML
200 easy drill after 3rd set = 6050 scy
Take good care of your shin today, kicking this afternoon if you're up to it. Have a great day!