Saturday, July 3, 2010

EC - LCM @ UM

After warmup...
3 sets of:
1 x 200- 100d rill/swim by 50's, 100 choice kick
:20 rest
4 x 50 @ 1:00 - 25 swim build to FAST, 25 drill
1 x 300 pull free - br 4/2 on even 50's if no snorkel
:30 rest between sets, check HR after 3rd set
24 x 50 @ 1:10 as follows:
2- swim easy dps free
1- swim FAST free
1- drill
Check HR after last FAST 50
Finish up with...
7 x 100 swim free @ 1:30 or free/NO FREE by 50's @ 1:40 - can mix it up
200 drill = 5200 LCM
Stretch tonight, get lots of sleep. Enjoy your day off tomorrow. Have a great day!