Sunday September 5, 2010

EC & AM

After 400/400/200...
6 x 50 @ 1:00 free - swim dps/fist drill, try to get the stgroke count within 1 on the 2 x 25
2 x 200 @ :20 rest- 100 drill/swim NO FREE by 25's, 100 kick negative split
18 x 50 in sets of 3 as follows:
2- swim free/NO FREE - should be same stroke as 1st 100 of 200's - @ :45
1- swim/kick choice by 25's @ :40
1:00 rest, check HR immediately & OML
4 sets of:
3 x 50 as follows:
:20 FAST vertical dolphin kick, right into
1 x 25 kick FAST
:10 rest
1 x 25 LUNGBUSTER @ :40 - FAST dolphin kick here
After 3rd 50...
1 x 100 kick FAST @ 1:45
1 x 150 swim negative split free @ 1:45 - EC br 4/2 from 75 to 125
1:00 rest after 1st & 3rd sets, check HR
After 4th set...
1 x 300 easy pull free br 4/2 on even 50's
200 easy drill
4700 scy
Stretch today, enjoy the holiday weekend. Have a great day!