Tuesday, June 29, 2010

EC - great job this morning!

After warmup...
3 x 150 @ :10 rest- 50 ra2 la2 free drill, 50 choice drill NO FREE, 50 kick easy/moderate by 25's
6 x 75 @ :10 rest - 25 swim dps, 25 swim build, 25 kick build to strong
7 x 100 @ 1:30 as follows
odds- 50 free, 50 NO FREE, build 1st 25 of each 50 to FAST turn, then 2nd 25 dps
evens- 50 swim 50 kick choice - FAST breakouts on each 25
1:00 rest, check HR immediately & OML
4 sets of:
1 x 100 swim free @ 1:20
1 x 50 swim FAST free @ :50 (no slower than 26.5)
1 x 50 swim FASTER than previous 50 @ :50
1 x 100 drill @ 2:00
1 x 100 @ 1:15
2 x 50 @ :50 - as above
1 x 100 @ 2:00 - as above
1 x 100 @ 1:10
2 x 50 @ :50 as above
1 x 100 @ 2:00 - as above
1 x 400 pull free w/snorkel after 2nd set @ 1:00 rest
400 choice drill/kick/pull after 4th set
7000 scy
TAPER TIME! Get right home and into bed, see if you can have dinner delivered to you. Stretch before you go to sleep tonight. Tomorrow will be all drilling and the fin set. Have a great day!