Friday, June 18, 2010

EC

After warmup...
4 x 125 @ :10 rest- 50 fist free drill, 25 fly kick on side, 50 choice drill NO FREE
6 x 50 swim/drill @ :10 rest, odds free, evens NO FREE
9 x 100 @ 1:30 as follows:
2- 50 swim free, 50 swim NO FREE - mod neg split on free on 1st 100, then mod neg split on 2nd 50 on 2nd 100
1- swim/kick by 50's choice
8 x 25 @ :40, odds are jungle sprints, evens are build to FAST
1:00 rest check HR
3 sets of:
4 x 100 swim at 400/500 pace @ 1:40
1 x 400 pull free w/choice equipment, but same equipment all 3 sets - desc 1-3 to what you can
1:00 rest between sets, check HR
After 3rd set...
15 x 50 swim @ 1:00 descend 1-3's to something juicy.
With fins, finish up with...
12 x 25 @ :40-
odds swim breaststroke w/free kick, working on tempo
evens choice breaststroke drill
400 drill choice = 6750 scy
Enjoy your day off tomorrow - stretch, take a few naps and eat real well. Have a great day!