Monday, July 5, 2010

EC

After warmup...
1 x 800 as follows:
50 ra2 la2 free drill, 100 drill/swim by 25's NO FREE, 50 choice kick
:20 rest
16 x 50 swim as follows:
2- free moderate negative split
2- NO FREE/free by 25's
odd sets @ :50; 2nd set @ :45; 4th set @ :40
1:00 rest, check HR immediately & OML
4 sets of:
3 x 100 swim/kick choice @ 1:40
4 x 25 @ :45 (@ :10 rest in even sets) kick FAST, except #4 is LUNGBUSTER
100 easy drill between sets @ 1:00 rest
200 drill after 4th set = 4800 scy.
Stretch tonight, drink lots of water and sleep as much as you can. Have a great day!