Thursday, July 8, 2010

EC

After warmup...
4 x 150 @ :10 rest as follows:
odds- 50 fist free, 25 fly kick on side
evens- 25 swim free, 50 drill NO FREE
10 x 50 @ :10 rest swim dist per stroke/drill choice - odds free, evens NO FREE
1:00 rest, check HR
2 sets of:
2 x 100 swim/kick by 50's @ 1:40- 50 swim is IM order by 25's
2 x 125 @ 1:40 swim free br 4/2 on 3rd 25
4 x 50 kick @ :50 - aggressive dolphin kick to the breakouts
1 x 150 swim free w/moderate negative split @ 2:00
Check your HR immediately after 2nd set & OML
With fins, finish up with...
24 x 25 @ :45 - the usual
200 drill = 4500 scy
Stretch well tonight, keep drinking plenty of water to flush your system from yesterday's quality. Speedset tomorrow morning, then kicking quality tomorrow afternoon. Have a great day!