Thursday, January 28, 2010

EC

After warmup...
5 x 50 @ :10 rest - 25 swim free (count strokes), 25 fist free count strokes again, how close can you get your stroke count?
1 x 100 easy skulling/breast kick on back by 25's @ :10 rest
3 sets of:
1 x 75 - 25 ra2 la2 free, 50 drill/swim NO FREE - @ :10 rest
3 x 25 1/2 swim FAST 1/2 drill @ :35
1:00 rest after 3rd set, check HR
32 x 100 as follows:
1- swim neg split free @ 1:20 - br 4/2 on 2nd 50
2- swim/kick by 50's @ 1:20
3- swim bigger negative split free @ 1:20 - br 4/2 on 2nd 50
4- kick FAST for time @ 1:40
No rest between sets of 4; check HR after 100's kick
Finish up with...
1 x 600 - 100 drill/swim breaststroke by 50's, then 50 fly kick on side
:20 rest
1 x 600 - 300 pull br 4/2 on even 50's or w/snorkel throughout; 200 drill choice; 100 breast kick on back
6200 scy
Hope your exams go well today, do a good job with drylands tonight. Have a great day!