Sunday, February 21, 2010

EC

After warmup...
8 x 100 as follows:
2- 50 offside breathing free drill, 50 drill NO FREE @ :10 rest
2- swim free/NO FREE @ 1:40
2 sets of:
3 x 50 swim/kick @ :55
1 x 150 swim free @ 2:00 - br 4/2 on 2nd 50
3 x 50 swim free @ :50 - roll hips evenly
1 x 150 kick - good breakouts, but easy kicking
:20 rest
6 x 50 kick @ :55
2 x 150 swim free @ 2:00 - br 4/2 on 2nd 50
1:00 rest between sets - check HR after each set
After 2nd set...
With fins:
24 x 25 @ :45 - the usual sets of 4
Finish up with...
1 x 400 - drill, pull or some combo of the two.
5200 scy
Get excited for the rest, have a great day!