Sunday, July 11, 2010

EC - hope you enjoyed your day off!

After warmup...
3 sets of - 75/125's all @ :15 rest
1 x 75 - 50 offside breathing freestyle drill, 25 breast kick on back
1 x 125- 50 swim free, 25 fly kick on side, 50 drill NO FREE
1 x 125- 50 swim/kick choice, 25 easy skulling, 50 drill/swim breaststroke
1 x 75 swim backstroke
4 x 50 @ :55 swim free br 4/2 @ 2nd 25
After 2nd set go 1 x 400 pull free br 4/2 on even 50's if no snorkel
After 3rd set go 9 x 100 as follows
1- 50 swim choice, 3rd 25 is kick choice, 4th 25 is swim NO FREE @ 1:25
2- 50 swim free, 50 swim NO FREE @ 1:25
3- swim mod free @ 1:15, make the interval
Check HR immediately after 3rd set & OML
With fins, finish up with...
24 x 25 @ :45 - the usual
200 drill = 4500 scy
Stretch today, drink lots of water and get excited for the meet. See you tomorrow morning, have a great day!