Monday Morning, June 21, 2010

EC

After warmup...
2 x 75 @ :10 rest- swim dps free/fist free drill/swim dps free
5 x 50 @ :10 rest- swim/drill choice by 25's, NO FREE
3 x 100 @ 1:40- 50 swim free/NO FREE, 50 kick choice on back
6 x 25 @ :40- odds are jungle sprints, evens are LUNGBUSTER
3 x 150 @ 2:40- as follows:
50 swim free br 4/2, 100 drill/swim breaststroke
1:00 rest, check HR
4 x 50 swim/kick choice by 25's @ :50
1 x 200 swim moderate negative split free @ 2:45
4 x 50 swim free/NO FREE @ :45
2 x 200 swim free strong negative split @ 2:45
4 x 50 swim frfee br 4/2 on 2nd 25 @ :40
3 x 200 swim big negative split @ 2:45
1:00 rest, check HR immediately & OML
8 x 100 kick on back @ 1:40- moderate, except 3rd 25 is strong
3 x 100 pull free br 4/2 @ 2nd 50, @ 1:30
1 x 300 pull free w/snorkel @ 4:15
6 x 50 pull free @ :40- different equipment
Check HR immediately & OML
200 drill = 6000 scy
Stretch today, will meet you here this afternoon by 3:45. Have a great day!