Tuesday, May 25, 2010

EC

After warmup...
7 x 100 @ :10 rest
odds- 50 fist free, 50 drill NO FREE
evens- 50 swim/drill choice, 50 kick choice
1 x 300 - 100 swim IM, 50 choice skulling
3 x 100 @ 1:40 swim free/NO FREE by 50's
1 x 700 swim-
odd 100's- 50 swim neg split free, 50 drill/swim breaststroke
even 100's- swim backstroke
8 x 25 @ :40 jungle sprints
1:00 rest, check HR
6 sets of:
2 x 75 drill/kick/drill by 25's @ 1:30
4 x 50 @ 1:10 swim at 2nd 50 split of 100 Goal Time
1 x 150 @ 2:20 swim neg split free - br 4/2 from 75 to 125, under :45 for 2nd 75
No rest between sets.
400 drill or pull after 3rd & 6th sets.
7000 scy.
Tomorrow am all drilling, then speedwork tomorrow afternoon. Have a great day!