Thursday, June 17, 2010

EC

After warmup...
16 x 50 in sets of 4 as follows:
2- @ 1:00, drill/swim dps choice - 2nd, 3rd 4th sets are NO FREE
2- swim NO FREE/free by 25's @ :50 (2nd set @ :45; 3rd @ :40; 4th set @ :35
7 x 100 @ 1:25 as follows:
odds- pull free w/choice equipment
evens- swim free/NO FREE by 50's
1:00 rest, check HR immediately & OML
4 sets of:
4 x 75 @ 1:10 - odds are kick/swim/kick, evens are 50 swim, 25 kick
3 x 125 swim free @ 1:30
1 x 150 swim free @ 1:50 (2nd set @ 1:45; 3rd @ 1:40; 4th @ 1:35)
Check HR immediately & OML
Finish up with...
6 x 200 choice kick negative split @ :20 rest
200 drill = 7200 scy
Stretch tonight, get to sleep as early as possible. Have a a great day!