Tuesday, May 4, 2010

EC

After warmup...
3 x 100 @ 1:40 - 50 ra2 la2 free drill, 50 50 dps free
4 x 50 offs1de breathing free drill @ :10 rest
4 x 75 drill/swim/drill by 25's NO FREE @ 1:15
18 x 50 @ :50
2- swim neg split free
2- swim free/NO FREE
2- swim/kick choice
6 sets of:
3 x 75 @ 1:30 swim desc 1-3 to all out FAST
After 1st set- BROKEN 100: 50, then 2 x 25, all @ :10 rest
After 2nd set- BROKEN 75: 3 x 25 @ :10 rest
After 3rd set- 50 drill, then 1 x 50 FAST for time
1 x 300 after each set- 200 pull/100 drill
1:00 rest between sets.
400 easy drill/skulling by 50's after 6th set = 7000 scy.
Stretch tonight, put your feet up for a bit before you go to sleep. All drilling tomorrow am. Have a great day!