Thursday, May 13, 2010

EC

After warmup...
3 x 200 @ :10 rest - 50 ra2 la2 free drill, 50 swim dps free, 100 drill/swim by 25's NO FREE
6 x 50 @ 1:00 - 25 swim dps NO FREE, 25 drill same stroke
1 x 400 - 50 kick, 50 swim/drill by 25's IM order
8 x 25 @ :40
odds- jungle sprints
evens- swim build to FAST
1:00 rest, check HR immediately & OML
2 sets of:
6 x 50 swim IM order by 25's @ :50
1 x 150 swim free @ 1:50 - br 4/2 on 2nd 50
3 x 100 swim back/breast by 50's @ 1:40
1 x 150 swim free @ 1:40
6 x 50 swim/kick @ :55 - evens NO FREE
6 x 75 swim free @ :55 br 4/2 on 2nd 25
No rest between sets.
Finish up with...
6 x 300 @ 3:50 swim free br 4/2 @ 3rd & 6th 50's - descend the 2nd 150 1-3/4-6 to what you can
Check HR after #3 & 6
200 easy drill = 7600 scy
Stretch tonight, have a great day!