Wednesday, July 14, 2010

EC

After warmup...
8 x 50 @ :15 rest
2- choice drill free
2- choice drill NO FREE
2 x 200 @ :20 rest - 100 drill/swim dps choice, 100 kick easy to moderate w/good underwater dolphin kick
2 sets of:
3 x 50 swim free @ :50 - #1&3 are free/NO FREE, #2 is br 4/2 on 2nd 25
2 x 75 swim @ 1:00
No rest between sets.
8 x 25 @ :45
odds- jungle sprints
evens- swim build to FAST
1:00 rest, check HR
2 sets of:
3 x 50 @ 1:00 swim, desc 2nd 25 1-3 to what you can, should be juicy
50 drill
1:00 rest
BROKEN 75 - 50/:10 rest/25, 3 x 25 @ :10 rest in 2nd set
1 x 425- 125 drill, 300 pull
1:00 rest between sets.
4000 scy
Stretch tonight, drink plenty of water and get excited for the meet! Have a great day!