Tuesday, February 16, 2010

EC

After warmup...
3 sets of:
8 x 25 @ :35-
odds- 2 kicks 1 pull breaststroke
evens- breast pull w/free kick
4 x 50 swim breast/free by 25's @ :50 (@ :45 in 2nd set, @ :40 in 3rd set)
4 x 75 swim free @ :55 - br 4/2 on last 25
6 x 50 kick @ :45
No rest between sets; check HR after 3rd set - immediately & OML
With fins, 6 sets of:
2 x 50 drill @ 1:00
6 x 25 as follows:
2- swim FAST @ :40
1- FAST LUNGBUSTER @ :20
Take fins off after last set; finish up with...
15 x 100 @ 1:25
2- swim/kick choice by 50's
1- swim back/breast by 50's
200 easy drill = 7200 scy.
Five workouts to go...have a great day!