Thursday, June 10, 2010

EC

After warmup...
4 x 50 ra2 la2 free @ :10 rest
1 x 300 - 50 choice kick, 50 offside breathing free
:10 rest
4 x 50 choice drill @ 1:10 rest, NO FREE
8 x 75 @ :10 rest
2- 50 swim/fist free, 25 choice drill NO FREE
2- 50 swim/drill NO FREE, 25 kick build to strong
8 x 25 @ :40 jungle sprints
1:00 rest, check HR
2 sets of:
3 x 100 free/NO FREE by 50's @ 1:20
3 x 50 @ :45 swim/kick choice
3 x 50 @ :40 swim free br 4/2 on 2nd 25
6 x 75 @ 1:10 - odds are fl-ba-br; evens are ba-br-fr
3 x 50 @ :45 swim/kick choice
3 x 50 @ :40 swim free br 4/2 on 2nd 25
NO rest between sets; check HR after 2nd set & OML, then...
12 x 150 swim free @ 1:50 - moderate negative split on each, br 4/2 from 75 to 125
1:00 rest, check HR immediately & OML
200 drill after 2nd set = 7200 scy.
Hope work went well for you last night. Have a great day!