Tuesday Morning, June 29, 2010

EC- last BIG aerobic day, be expeditious with the warmup

After warmup...
16 x 75 @ :10 rest as follows:
1-4: 50 offside breathing, 25 breast kick on back
5-8: 25 swim dps free, 50 drill/swim NO FREE
9-12: 25 swim dps NO FREE, 50 kick moderate choice
13-16: swim/kick/swim, rotating IM, NO FREE (first 75 is swim fly/kick back/swim breast; then 2nd 75 is swim back/kick breast/swim fly; 3rd 75 is swim breast/kick fly/swim back; 4th 75 is swim fly/kick back/swim breast)
8 x 50 @ :50 - odds are neg split free br 4/2 on 2nd 25, evens are NO FREE/free by 25's
1:00 rest, check HR immediately & OML
3 sets of:
3 x 100 @ 1:20 swim free, except 3rd 25 is kick, br 4/2 on last 25 (@ 1:15 in 3rd set if you'd like)
3 x 150 @ 1:50 swim free br 4/2 on 2nd 50
1 x 200 swim neg split free, br 4/2 on 3rd 50 and descend the 2nd 100 1-3 to what you can
Check HR after each 200, then immediately into...
1 x 50 drill
1:00 rest after each set.
200 drill after 3rd set = 6200 scy
One workout to go, then it's TAPER TIME! Wear your sunscreen today, drink lots of water. Have a great day!