Wednesday, September 1, 2010

EC, TB, KA, HS & AM

400 swim easy freestyle
400 reverse IM - each 100 is 2 kicks 1 pull breaststroke/drill/drill/fly kick on side by 25's
200 easy choice skulling
1:00 rest
1 x 300 drill - 50 offside breathing free, 50 choice NO FREE
:20 rest
16 x 50 swim as follows:
2- swim/kick IM order @ :50
2- swim neg split free @ :50 (in 2nd set of 4, go @ :45; in 3rd set of 4 go @ :40; in 4th set of 4 go @ :35
1:00 rest, check HR immediately & OML
2 x 200 @ 3:00 swim choice, except 3rd 50 is kick
2 x 100 @ 1:20 swim/kick NO FREE
2 x 200 @ 2:50 as above
2 x 100 @ 1:30 swim/kick choice
2 x 200 @ 2:40 as above
3 x 100 swim/kick by 50's @ 1:40, desc 1-3 to something juicy!
1:00 rest, check HR after 3rd 100
With fins, finish up with:
1 x 800 - 50 drill choice, 25 LUNGBUSTER, 25 kick FAST
200 easy drill = 5000 scy.
Looking forward to breakfast, have a great day!