Wednesday, June 16, 2010

EC

After warmup...
7 x 150 @ :10 rest as follows:
odds- 75 choice free drill, 50 drill NO FREE, 25 choice skulling
evens- 50 swim mod neg split free, 50 drill/swim NO FREE, 50 easy kick
3 sets of:
2 x 75 drill/swim/drill by 25's @ 1:20
2 x 25 swim FAST @ :40
2 x 75 as above
4 x 25 as above
2 x 75 as above
2 x 25 as above
After 1st set, 8 x 100 pull free w/choice equipment @ 1:25
After 2nd set, 16 x 50 pull free w/different equipment @ :45
After 3rd set, 1 x 800 kick choice
:30 rest between sets
After 3rd set, finish up with...
With fins: 24 x 25 @ :40 - the usual sets of 4
200 drill = 7200 scy.
Stretch tonight, get to sleep as early as you can. Have a great day!