Thursday, June 3, 2010

EC & MS

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick fly on side by 25's
200 choice skulling
1:00 rest
3 sets of:
1 x 200 @ 3:30 kick choice on back - one set can be w/board; moderate neg split for each 50
4 x 75 @ 1:15
odds- drill/swim/drill by 25's
evens- swim/drill/swim by 25's
No rest between sets.
After 3rd set...
8 x 50 swim @ :50 (@ :55 for MS) - odds are free, evens are choice NO FREE/free by 25's
1 x 400 pull free br 4/2 on even 50's (EC) if no snorkel; br 3/5/7/9 by 50's for MS
1:00 rest - check HR
With fins, finish up with...
24 x 25 @ :40 - the usual sets of 4
200 easy drill = 4100 scy
Stretch tonight, get excited for the meet. Have a great day!