Thursday Morning, August 5, 2010

EC & MW (hope you're feeling better, Mary!)

After warmup...
3 sets of:
1 x 200 @ 3:30 - 100 reverse IM drill, 100 kick negative split
4 x 50 swim/kick by 25's @ :55 (3rd set is @ :50)- swim is reverse IM order (1st 50 is swim free/kick; 2nd 50 is swim breast/kick, etc...)
No rest between sets; check HR after 3rd set
3 sets of:
2 x 150 as follows:
1 x 75 swim IM @ 1:15 (NO FREE)
3 x 25 kick FAST @ :40 - explosive underwater dolphin kick to the breakout!
After 2nd 150...
1 x 100 pull free br 4/2 on 2nd 50 @ 1:30
1 x 100 kick choice negative split, descend the 2nd 50 1-3 to what you can
1:00 rest between sets, check HR
200 easy drill after 3rd set = 3900 scy
Stretch today, drink plenty of water and wear your sunscreen if you have to be outside. Have a great day!