Friday Morning, August 27, 2010

EC- Happy Birthday, it's going to be a great year for you!

After warmup...
6 x 200 @ :20 rest
odds- 100 drill/kick by 25's, then 100 swim negative split
evens- kick moderate negative split - concentrate on good aggressive dolphin kick off of each wall to the breakout
1:00 rest, check HR
Your choice:
A) 700 pull free br 4/2 on even 100's (or with snorkel)
B) 14 x 50...
odds swim choice @ :40
evens swim/kick IM order @ :45
1:00 rest, check HR immediately & OML
19 x 100 as follows:
2 sets of 9, then 1 x 100 for time!!
1-3: swim free neg split @ 1:20
4-6: swim/kick by 50's choice @ 1:25
7-9: swim IM @ 1:30- descend them 1-3 if you'd like
After #18, 1:00 rest, check HR, then...
1 x 100 your choice FAST for time - swim, kick, IM, swim/kick - whatever you'd like
200 easy drill, then BREAKFAST! Glad I could be here for your BD, have a great day!