Friday, July 9, 2010

EC

After warmup...
3 x 250 @ :10 rest as follows:
odds- 50 fist free, 50 choice drill NO FREE
#2- 50 swim free/NO FREE, 50 kick
5 x 50 swim @ :50 - odds, swim free & br 4/2 on 2nd 25; evens swim choice
6 x 100 swim free 2 @ 1:25 mod neg split, 1 @ 1:10 make interval
8 x 25 @ :45 as follows:
odds- 1/2 kick FAST w/explosive dolphin kick to the breakout
evens- kick build to FAST
1:00 rest, check HR
3 x 75 kick @ 1:40 descend 1-3 to all out FAST
50 drill
:30 rest
3 x 25 kick FAST @ :10 rest
400 pull br 4/2 on even 50's if no snorkel
1:00 rest
3 x 50 kick @ 1:10 descend 1-3 to all out FAST
50 drill
:30 rest
2 x 25 kick FAST @ :10 rest
8 x 50 swim choice @ :55
With a board:
3 x 25 kick @ :45 descend 1-3 to FAST
50 drill
:30 rest
1 x 25 kick all out FAST
150 easy = 4500 scy
Stretch tonight, eat well and drink lots of water. Sunday am workout will be posted by about 9 am your time. Rest up and get excited for the meet, have a great day!