Wednesday Morning, February 17, 2010

EC

After warmup...
6 x 200 as follows:
1 x 75 @ 1:15 - 50 ra2 la2 free, 25 breast kick on back
1 x 125 - 50 swim dps free (take one less stroke on 2nd 25), 75 drill/swim/drill by 25's NO FREE
:20 rest after the 125
After #6, get HR, then continue right into...
2 sets of:
3 x 50 pull free @ :55 - w/snorkel or br 4/2
1 x 150 - drill/easy kick by 25's
:15 rest
3 x 50 @ :55 - swim/drill by 25's, same stroke as you drilled on the previous 150
1 x 150 pull free w/snorkel or br 4/2 on 2nd 50
:30 rest between sets
Check HR after 2nd set
With fins, finish up with...
24 x 25 @ :45 - in sets of 4, as follows:
2- drill;
1- swim 1/2 FAST 1/2 drill
1- swim build to FAST
400 easy choice after 25's w/fins = 4400 scy.
Four workouts to go, have a great day!