Wednesday, June 9, 2010

EC

After warmup...
2 x 125 @ :10 rest - 50 choice kick, 75 drill/swim/drill chocie
4 x 100 @ 1:45- 50 ra2 la2 free drill, 50 drill/swim NO FREE
7 x 50 swim/drill @ :55- same stroke for both 25's, build the 25 swim to FAST turn
3 sets of:
4 x 50 swim choice @ :40 - evens are neg split
4 x 25 @ :40 - odds are jungle sprints, evens are build to FAST
No rest between sets
Check HR immediately & OML after 3rd set
With fins, 5 sets of:
4 x 25 @ :40*, swim 1-3 FAST, #4 is drill
1 x 50 @ 1:00 swim all out FAST
1 x 50 @ 1:00 drill - same stroke
1 x 50 @ 1:00 swim all out FAST/LUNGBUSTER by 25's
No rest between sets.
*2nd set @ :35; 3rd set @ :30; 4th set @ :25; 5th set @ :20 - whoa!
1:00 rest after 5th set, take off fins.
Finish up with...
3 x 800 @ :20 rest as follows:
1- pull choice equipment, but same equipment for entire 800; descend 200's 1-4
2- kick choice, can mix in some 100's with a board if you'd like; descend 200's 1-4
3- all drill, even 100's are IM drill by 25's
6550 scy.
Stretch tonight, get as much sleep as possible. Hope your summer vacation is off to a good start. Have a great day!