Thursday, May 20, 2010

EC

After warmup...
2 x 200 @ :10 rest- 50 offside breathing free drill, 25 choice drill NO FREE, 25 "blow it out the back" fly drill
8 x 75 @ :10 rest -
2- drill/swim dps/drill by 25's - 1 free, 1 NO FREE
2- swim IM desc 1-2 to something moderate
1:00 rest, check HR
4 x 100 @ 1:25
odds- swim free w/moderate neg split
evens- 50 free, 50 choice swim or kick
5 total sets of:
Three rounds of...
1 x 150 @ 1:50 swim free br 4/2 on 2nd 50
1 x 50 @ :50 kick choice
Then...
1 x 175 swim free @ 1:50
No rest between sets.
After 5th set, continue right into...
6 x 50 swim/kick choice @ :50
1 x 275 swim free @ 2:50
1:00 rest, check HR immediately & OML
With fins, finish up with...
24 x 25 @ :40- the usual sets of 4
200 easy drill = 7650 scy
Stretch real well tonight, don't overdo it on the drylands. Speedset tomorrow morning, then something FAST tomorrow afternoon. Have a great day!