Monday, January 11, 2010

EC

After warmup, get right into...
8 x 50 @ :10 rest as follows:
odds- 25 ra2 la2 free drill, 25 fly kick on side
evens- 25 2 fly/2 breast drill, 25 breast kick on back
4 sets of, all @ :10 rest:
1 x 175 - 50 fist free drill, 50 swim free, 50 breast pull w/free kick, 25 skull
1 x 100 - 50 swim back, 50 drill/swim breast
Check HR after 4th set, then...
4 sets of...
3 x 100 as follows:
2 x 25 breast pull w/free kick @ :35
1 x 50 swim breaststroke - build into FAST turn, then 85-90% on 2nd 25
After 3rd 100...
1 x 150 @ 2:15 swim IM order/free by 25's, desc 1-4 to what you can
No rest between sets.
With fins, finish up with 12 sets of...
3 x 25 @ :40 - odds- 1/2 FAST 1/2 drill; evens- build to FAST
1 x 75 swim FAST @ 1:10
No rest between sets
200 easy drill after last set = 6300 scy.
Have a great day!