Thursday, August 19, 2010

EC

After warmup...
4 x 50 catchup free drill @ :10 rest
4 x 50 choice drill NO FREE (but all one stroke) @ :10 rest
6 x 4-minute swims as follows:
1-3: drill/swqim by 50's NO FREE
4-6: kick choice, increase your effort 1-3, so #6 is at least 85%
1:00 rest, check HR
With fins, 9 sets of (last 3 sets with NO FINS):
4 x 25 kick @ :40 - odds build to FAST, evens are 1/2 FAST 1/2 easy; #3 is LUNGBUSTER
1 x 100 @ 1:40 kick, descend 1-3's to something juicy!
No rest between sets, except between 6th & 7th sets, take 1:00 rest to take fins off
200 easy drill after 9th set = 5200 scy.
Strtetch today if you can, drink plenty of water & eat well. Have a great day!