Monday Morning, June 14, 2010

EC

After warmup...
2 x 200 drill/kick/different/drill/swim by 50's @ :20 rest
4 x 75 @ :10 rest - drill/swim build to strong/kick build to strong by 25's
:30 rest, look ahead at the workout - all one set
3 x 50 @ :50 swim free br 4/2 on 2nd 25
4 x 125 swim free @ 1:30 - make the interval
1 x 400 swim backstroke - faster tempo on even 50's
6 x 50 @ :50 swim free/NO FREE by 25's
9 x 100 @ 1:20 as follows:
1- swim mod neg split free
2- swim free/NO FREE by 50's
3- swim IM
1 x 400 pull free w/snorkel
9 x 50 @ :50 swim/kick by 25's
1 x 1200 swim free, desc the 3 x 400's 1-3 to what you can
6000 scy. Get a big fat nap today! See you at 3:30, have a great day!