Friday, June 11, 2010

EC

After warmup...
1 x 400 - 50 fist free, 50 choice drill/kick by 25's NO FREE
16 x 75 as follows:
1-4: 3 drill/drill/kick by 25's @ 1:20, 1 50 swim/25 kick @ 1:00
5-8: 2 drill/drill/kick by 25's @ 1:20, 2 50 swim, 25 kick @ 1:00
9-12: 1 drill/drill/kick by 25's @ 1:20, 3 50 swim, 25 kick @ 1:00
13-16: 25 kick choice, 50 swim IM order by 25's
8 x 50 swim free br 4/2 on 2nd 25 @ :40
1:00 rest, check HR immediately & OML
3 sets of:
2 x 100 swim mod neg split @ 1:20
2 x 50 kick FAST @ 1:00
2 x 100 swim mod neg split @ 1:15
2 x 50 kick FAST @ 1:00
2 x 100 swim make interval
2 x 50 kick FAST @ 1:00
100 drill @ 2:00
BROKEN 100: 4 x 25 kick FAST @ :10 rest
1:00 rest between sets.
Finish up with...
9 x 100 pull free br 4/2 if no snorkel, 2 @ 1:20, 1 @ 1:10
7200 scy
Enjoy your graduation, see you tomorrow! Have a great day!