Wednesday, July 7, 2010

EC

After warmup...
2 x 200 @ :20 rest- drill/kick/drill/swim by 50's- one free, one NO FREE
3 x 100 @ :15 rest- 50 drill/swim choice by 25's, 50 kick choice w/good dolphin kick breakouts
10 x 75 swim free as follows:
odds- @ 1:10, build your kick on the 2nd 25, br 4/2 on last 25
evens- @ :55, make the interval
Check HR immediately & OML
3 sets of:
3 x 100 @ 1:40 swim free descend the 2nd 50 1-3 to all out smoking FAST
BROKEN 100 FREE:
1st set- 50, then 2 x 25, all @ :10 rest
2nd set- 4 x 25 @ :10 rest
3rd set- your choice
100 drill
1:00 rest
After 3rd set, finish up with...
12 x 50 @ :55 as follows:
2- pull free br 4/2 on 2nd 25
2- swim/drill by 25's choice
250 drill = 4800 scy
Stretch tonight, get excited for the meet - one week from today is the 100 Free! Have a great day!