Thursday, February 18, 2010

EC

After warmup...
2 sets of:
4 x 50 offside breathing free drill @ :10 rest
4 x 75 @ 1:20 - 50 double arm back drill (1/2 ra 1/2 la in 2nd set), 25 breast kick on back (fly kick on side in 2nd set)
6 x 100 @ 1:40
odds- 50 choice breaststroke drill, 50 choice kick
evens- swim IM
1:00 rest, check HR
4 sets of:
2 x 150 swim free @ 1:55 - 6 beat kick & br 4/2 on 2nd 50
1 x 175 swim free @ 1:55 - smooth, make interval
After 4th set, check HR, then get right into...
4 x 300 as follows:
odds- swim free w/snorkel @ 3:50
evens- swim back @ 4:15, good underwaters throughout
1:00 rest after #6, check HR
With fins, finish up with:
24 x 25 @ :40 in sets of 4 - the usual
200 easy drill = 7100 scy
Stretch real well tonight - two more workouts! Have a great day!