Saturday, August 14, 2010

EC

After warmup...
2 sets of:
4 x 50 catchup free drill @ :10 rest
6 x 25 @ :40
odds- swim dps free
evens- kick choice with FAST breakout
No rest between sets, check HR after 2nd set; then...
8 x 100 as follows (4 @ 1:35; 2nd 4 @ 1:25):
2- swim choice negative split - if free, br 4/2 on 2nd 50
2- pull free w/snorkel - roll hips evenly, finish stroke
1:00 rest after #8, check HR immediately & OML
4 sets of:
1 x 150 - 100 swim, 50 kick
1 x 150- 50 swim, 100 kick
1 x 150- all kick
1st set @ 2:15
2nd set @ 2:10
3rd set @ 2:10 - ALL PULL FREE
4th set @ 2:05 - you'll have to hustle here
After 4th set, check HR, then 100 easy
1:00 rest
9 x 50 kick @ 1:10 desc 1-3's to something smoking FAST
200 drill = 5050 scy
I'm sure you're thrilled with the 5050 today, but next week it will be back around 4800. Enjoy your day off tomorrow!