Monday Morning, July 5, 2010

EC - hope you enjoyed your day off!

After warmup...
9 x 100 @ 1:40
2- drill/swim by 50's (1 free, 1 NO FREE)
1- swim IM order by 25's/kick - by 50's
1:00 rest, check HR
3 sets of:
6 x 50 @ :50 swim/kick by 25's - odds are free, evens are choice
1 x 300 - moderate negative split @ 4:00, see if you can br 4/2 on even 50's
No rest between sets, check HR immediately after 3rd set & OML
With fins, finish up with...
24 x 25 @ :45 - the usual, with :05 more rest!
200 drill = 4500 scy
Stretch today, be sure to wear your sunscreen for your lessons. Have a great day!