Monday, July 12, 2010

EC

After warmup...
4 x 50 @ :15 rest offside breathing free drill
1 x 200 @ :20 rest drill/kick by 50's - 100 free, 100 NO FREE
1 x 300 @ :20 rest 50 swim free, 50 drill/swim NO FREE
6 x 50 swim free @ :45 as follows:
odds- br 4/2 on 2nd 25
even- moderate negative split
4 x 25 @ :45 jungle sprints
1:00 rest, check HR
With fins, 4 sets of...
6 x 25 @ :45 as follows (except #2 is LUNGBUSTER):
1- 1/2 swim FAST 1/2 drill
2- swim build to FAST
3- all drill
1 x 50 swim FAST @ 1:10
1 x 50 drill @ 1:10
1 x 50 LUNGBUSTER/swim FAST by 25's @ 1:10
1:00 rest between sets.
Take off fins after 4th set & finish up with...
6 x 150 @ :15 rest
odds- swim free or back, if free br 4/2 on 2nd 50
evens- drill/kick/drill by 50's
4200 scy
Stretch tonight, stretch real well if you can - no alarm tomorrow morning, pm kicking. Have a great day!