Saturday Morning, August 7, 2010

EC

After warmup...
4 sets of:
2 x 50 @ :10 rest - ra2 la2 free drill in odd sets, choice drill NO FREE in even sets
1 x 400 as follows:
odd sets- 100 IM swim, 100 kick choice neg split
even sets- 100 swim/kick by 25's same stroke as you drilled on the 2 x 50, then 100 swim backstroke, good dolphin kick to the breakouts
:30 rest between sets, check HR after each set
After 4th set, check HR immediately & OML
Finish up with...
12 x 75 as follows:
odds- kick IM order by 25's
:15 rest
evens- kick choice, desc 1-3 & 4-6 to what you can - same stroke for 1st 3 even 75's, then same stroke for 2nd 3 even 75's (can switch stroke you're kicking from 1st set of even 75's to 2nd set of even 75's)
Enjoy your day off tomorrow, make sure you're wearing your sunscreen! Have a great day!