Tuesday, June 1, 2010

EC

Short week, I think this will be good:
Tue am- kicking
Tue pm- BIG quality
Wed am- aerobic, fin set (25's)
Wed pm- BIG kicking
Thu pm- short & sweet w/some speedwork with fins
Fri am- 2 sets of the speedset
(Then Fri-Sat-Sun, the meet and Mon- OFF)
Let's give that a try, we can change it up if we need to.

After warmup...
4 x 125 @ :10 rest - 50 fist free drill, 50 choice drill NO FREE, 25 fly kick on left side
4 x 75 @ :10 rest - 25 "blow it out the back" fly drill, 50 drill/swim NO FREE
6 x 50 swim/kick choice @ :50
6 x 50 swim free/NO FREE @ :45
6 x 50 swim/kick @ :45
6 x 50 swim choice - 2 @ :40, 1 @ :35
1:00 rest, check HR immediately & OML
3 sets of:
4 x 100 kick @ 1:30, make interval (@ 1:25 in 2nd set, @ 1:20 in 3rd set)
6 x 25 @ :40 - 2 kick FAST, 1 LUNGBUSTER
1 x 150 swim negative split free- 2nd 75 is 85% in 1st set; 90% in 2nd set; all out in 3rd set
:30 rest
1 x 100 kick FAST for time
1:00 rest between sets, check HR after each 100 kick
200 drill after 3rd set = 5600 scy
Do an excellent job in school today- less than ten days to go! Have a great day!