Thursday, May 27, 2010

EC

After warmup...
4 x 50 @ 1:00 ra2 la2 free drill
4 x 50 @ 1:00 swim free dist per stroke/fist free drill by 25's
8 x 100 as follows:
2- 50 drill/swim by 25's NO FREE, 50 choice kick @ 1:45
2- swim/kick free by 50's @ 1:30
6 x 50 swim/kick by 25's as follows:
2- choice @ :45
1- free @ :35
1:00 rest, check HR immediately & OML
4 sets of:
1 x 250 swim free @ 3:00 - br 4/2 on middle 50
2 x 150 swim free @ 1:50 - br 4/2 on middle 50
3 x 50 swim free @ :40 - br 4/2 on 2nd 25
1** x 200 swim free @ 2:15
1:00 rest after each set, check HR immediately after each set
**- add 1 x 200 free in each round, so 4 x 200 in 4th set.
After last set, 200 drill = 7500 scy.
Stretch & ice again tonight. DON'T OVERDO IT ON THE DRYLANDS. DON'T OVERDO IT ON THE DRYLANDS. Text me tonight before you go to sleep and let me know how you're feeling; if we need to skip the speedset tomorrow morning, it won't be the end of the world, but let me know so I know how to plan. Thanks for being honest with me about this. Have a great day!