Thursday, July 1, 2010

EC

After warmup...
2 sets of:
1 x 125 - 50 fist free, 75 kick/drill/kick choice by 25's
:10 rest
3 x 25 @ :40 swim free dps, desc stroke count 1-3
1 x 125 - 25 choice skulling, 50 catchup free drill, 50 choice drill NO FREE
:10 rest
3 x 25 swim @ :40, swim same stroke as last 50 drill in 125 above, count strokes & desc stroke count 1-3
2 x 200* @ :20 rest - 100 swim IM, 100 swim back, can moderately descend 1-2 if you'd like
*in 2nd set, both 200's are kick moderate negative split
1:00 rest after 2nd set, check HR immediately & OML
3 sets of:
3 x 100 swim at 400/500 pace @ 1:50
1 x 400 pull free - negative split each 400, br 4/2 or with snorkel for all 3
1:00 rest between sets, check HR after each set
With fins, finish up with...
24 x 25 @ :40 - the usual
200 drill = 5500 scy.
Stretch tonight, eat well & drink lots of water. Get excited for the meet! Tomorrow morning, speedset, then kicking tomorrow afternoon; Saturday quality at UM. Have a great day!