Thursday, August 26, 2010

EC

After warmup...
5 x 150 @ :15 rest as follows:
75 free- catchup drill/swim free/catchup drill
50 drill/swim by 25's NO FREE
25 free kick on back with arms toward ceiling
12 x 75 @ :10 rest as follows:
2- 50 fist free, 25 breast pull with free kick
2- 50 choice breaststroke drill, 25 breast kick on back
2- 50 swim neg split breaststroke, 25 choice breaststroke drill
15 x 50 as follows:
2- swim breast/free by 25's @ :45
1- swim free @ :35
:30 rest, check HR
1 x 600 pull free br 4/2 on even 50's, desc the 200's 1-3 to what you can
1:00 rest, check HR immediately & OML
Finish up with...
9 x 100 kick as follows:
1-3 @ 1:40 desc 1-3 to what you can
4-6 kick @ 1:25, make interval
7-9 @ 2:00 desc 1-3 to something juicy
100 easy = 5000 scy.
Stretch today, drink plenty of water today and get excited for your BD! Have a great day!