Tuesday, June 1, 2010

EC

After warmup...
8 x 75 @ :10 brest
odds- 50 ra2 la2 free drill, 25 swim dps free
evens- 50 choice drill NO FREE, 25 choice kick
2 x 300 @ :20 rest
#1- 50 drill, 25 swim dps - 4x
#2- 25 drill, 50 swim neg split, 25 choice kick - 3x
1 x 400 pull free br 4/2 on even 50's if not using snorkel
:20 rest
8 x 25 @ :40 - odds jungle sprints, evens build to FAST
1:00 rest, check HR immediately & OML
3 sets of:
6 x 100 @ 2:30** - 75 swim FAST, 25 drill - except #6 is 75 swim FAST, :10 rest, 25 swim FAST
200 drill @ 1:00 rest between sets
**3rd set @ 3:00
Finish up with...
4 sets of:
2 x 150 swim free @ 1:55 br 4/2 on 2nd 50
1 x 100 swim free @ 1:10
No rest between sets, check HR after 4th set.
200 drill = 7000 scy
Do an excellent job on your HW, only a handful of days left! Tomorrow am will be aerobic, then kicking tomorrow afternoon. Have a great day!