Monday Morning, July 12, 2010

EC

After warmup...
4 x 50 @ 1:00 6 kicks 1 stroke backstroke
3 x 100 @ 1:40 50 swim backstroke, 50 ra2 la2 free drill
2 x 150 @ :15 rest - 75 swim free br 4/2 on 2nd 25, 50 2 fly/2 breast drill, 25 choice skulling
3 x 100 pull free @ 1:30- roll hips evenly & finish stroke, br 4/2 on odd 50's
1:00 rest, check HR immediately & OML
6 x 75 swim free- 2 @ 1:05, 1 @ :55
2 sets of:
1 x 150 @ 2:15 swim IM order/free by 25's
1 x 150 @ 2:00 swim free w/mod neg split
1 x 200 kick choice mod negative split (about 80-85% on 2nd 100)
No rest between sets.
10 x 25 @ :45
odds- jungle sprints
evens- swim build to FAST
200 drill before you get out = 4000 scy.
Stretch today, drink plenty of water as you're going through your lessons and wear your sunscreen! have a great day!