Wednesday, May 5, 2010

EC

After warmup...
6 x 200 @ :15 rest
odds- 50 offside breathing free drill, 50 swim free br 4/2, 100 IM drill
evens- kick, moderate negative split to each 100
With fins:
4 x 50 choice breaststroke drill @ 1:00
4 x 50 choice fly drill @ 1:00
8 x 75 @ 1:30 - 25 fly swim build to FAST, 25 swim breaststroke build to FAST, :10 rest, 25 LUNGBUSTER!
1:00 rest, take off fins...
1 x 800 as follows:
100 swim fly/free by 25's
100 back/breast by 50's
1:00 rest, check HR immediately & OML
3 sets of:
7 x 50 kick choice @ :55 (@ :50 in 2nd set, @ :45 in 3rd set)
1 x 450 swim free @ 2:00 - br 4/2 on the 2nd 150, desc the 3 x 150's 1-3 to about 85%
No rest between sets, check HR after each set.
With fins, finish up with...
24 x 25 @ :40 - the usual sets of 4
200 easy drill = 7200 scy.
Stretch real well tonight, get excited for the meet. Have a great day!