Sunday, June 20, 2010

EC & TB

After 400/400...
4 sets of:
2 x 100 @ 1:45 drill choice free/drill NO FREE by 50's
4 x 50 @ :55 (@ :50 in 2nd set; @ :45 in 3rd set; @ :40 in 4th set
25 kick build to FAST
25 swim choice - odd sets NO FREE
No rest between sets; after 4th set, continue right into...
16 x 25 @ :40
odds*- jungle sprints
evens*- swim build to FAST
*except, every 3rd 25 is LUNGBUSTER!
1:00 rest, check HR immediately & OML
6 x 300 (2 sets of 3) @ 4:15
1- 100 kick on back w/strong underwater dolphin kick, 200 swim choice
2- 200 kick w/same strong underwater dolphin kick, 100 swim IM
3- all kick on back
No rest between sets of 3; after #6, check HR & continue right into...
8 sets of:
2 x 50 swim/kick @ :50
1 x 75 kick 1:10* (1st 2 sets @ 1:10)
No rest between sets
*3rd & 4th sets @ 1:05
5th & 6th sets @ 1:00
7th & 8th sets @ :55
No rest between sets.
200 drill after 8th set = 6400 scy
Stretch today, wear your sunscreen if you have to be outside and drink plenty of water throughout the day. See you tomorrow afternoon, have a great day!