Thursday, August 12, 2010

EC

After warmup...
8 x 50 @ :10 rest
2- offside breathing free drill
2- choice drill NO FREE
3 x 300 @ :20 rest as follows:
1&2- 50 swim free br 4/2 on 2nd 25, 50 swim NO FREE, same stroke as drilled on 50's above
#3- 50 choice skulling, 50 choice kick negative split
1:00 rest, check HR
4 x 75 @ :10 rest - 50 swim free/NO FREE by 25's, then 25 fly kick on side
6 x 50 @ :50 - odds are swim/kick by 25's, evens are kick negative split
1 x 200 kick negative split, get total time & check HR
:30 rest
3 x 100 @ 1:35 swim/kick choice
6 x 50 @ :45 odds are are swim/kick by 25's, evens are kick negative split
1 x 200 kick negative split, faster than 1st 200 - check HR
:30 rest
1 x 300 - odd 100's are swim IM, 2nd 100 is kick
:20 rest
6 x 50 @ :40 - odds are kick neg split, evens are swim/kick choice
1 x 200 kick negative split - fastest of the day, check HR immediately & OML
200 drill = 4900 scy
Definitely stretch today, drink lots of water and wear your sunscreen! Have a great day!