Wednesday, June 2, 1010

EC

After warmup...
6 x 100 @ 1:40
odds- drill/swim free by 50's - drill is fist or ra2 la2
evens- drill/swim by 50's NO FREE
1 x 400 pull w/choice equipment - br 4/2 on even 50's if no snorkel
:20 rest
4 x 100 @ 1:25 - 50 free, 50 swim NO FREE
1 x 400 pull - different equipment from 1st 400 pull, br 4/2 if no snorkel
:20 rest
4 x 100 swim free, except kick choice on 3rd 25, br 4/2 on 4th 25
1 x 400 pull free - different equipment than previous 400 pull, br 4/2 on even 50's if no snorkel
4 x 100 swim negative split free @ 1:15 - br 4/2 on 3rd 25
1:00 rest, check HR.
5 x 75 kick @ 1:10 - make interval
1 x 75 kick FAST for time
:30 rest
3 x 75 kick @ 1:10 - make the interval
3 x 75 kick FAST for time @ 1:40
100 easy drill @ 1:00 rest
1 x 75 kick @ 1:10 - make interval
5 x 75 kick FAST for time @ 1:40
150 easy drill @ 1:00 rest
Finish up with...
24 x 50 @ 1:00 as follows:
1 easy choice, 1 kick FAST for time
200 easy drill = 7000 scy.
Have a great day!