Tuesday, September 7, 2010

EC - I will miss writing workouts for you!

After warmup...
4 x 300 @ :20 rest as follows:
#1- 50 ra2 la2 free drill, 25 fly kick on side
#2&3- 50 drill/swim free, 50 drill/swim NO FREE
#4- all kick choice on back, neg split each 100 with good explosive dolphin kick off of each turn
1:00 rest, check HR
2 x 75 swim free br 4/2 on 2nd 25 @ 1:10
1 x 250 swim - even 50's are swim choice NO FREE @ 3:20
4 x 125 swim free @ 1:45 - build kick on last 50 to 90%
2 x 75 swim free/NO FREE/free by 25's @ 1:10
1 x 250 swim free, except even 50's are kick on back @ 3:20
4 x 150 swim negative split free @ 2:00 - can swim back on 2nd 75 if you'd like
2 x 75 swim/kick/swim by 25's @ 1:10
1 x 250 swim @ 3:20 - 50 free, 50 fly/back, 50 free, 50 back/breast, 50 free
4 x 100 swim free br 4/2 on 3rd 25 @ 1:15
1:00 rest, check HR immediately & OML
200 easy drill = 4700 scy.
Make sure you eat well, drink lots of water and get to sleep early tonight. Hope you are feeling better. Have a great day!