Tuesday, May 11, 2010

EC

After warmup...
7 x 150 @ :10 rest as follows:
odds- 50 ra2 la2 free drill, 50 choice kick, 50 choice drill NO FREE
evens- 50 swim free, 100 IM drill
7 x 100 kick choice @ 1:35 - evens are negative split
6 x 75 @ 1:10 - 25 swim free, 25 swim IM order, 25 choice kick
5 x 100 kick @ 1:25
4 x 100 @ 1:40 - 50 swim free, 25 swim breaststroke, 25 swim choice
3 x 100 kick @ 1:20
2 x 200 @ 2:50 - swim free, except 3rd 50 is swim NO FREE
1 x 100 kick FAST - get time, check HR
:30 rest
8 x 50 pull free w/choice equipment, br 4/2 if no snorkel
1:00 rest, check HR again
2 sets of (100's all @ :10 rest):
BROKEN 100 kick- 75/25
1 x 100 drill choice @ 1:00 rest
BROKEN 100 kick- 50/25/25
1 x 100 choice drill @ 1:00 rest
BROKEN 100 kick- 4 x 25's @ :10 rest
400 easy drill/pull
1:00 rest between sets.
7100 scy.
Hope you enjoyed your day off. Be sure to stretch tonight. All drilling tomorrow am, with a fin set at the end. Have a great day!