Friday, March 26, 2010

EC - slightly different approach to the kicking today

400 swim freestyle
400 reverse IM - each 100 is 75 drill/swim/drill, then 25 choice fly drill
200 easy choice skulling
1:00 rest
7 x 50 @ :10 rest - swim free/fist free by 25's
1 x 450 as follows:
150- 100 swim free br 4/2, 50 fly kick on side
150- 100 swim/drill by 50's NO FREE, then 50 breast kick on back
150 kick choice ez/FAST by 25's
6 x 5 minute swims @ 6:00, desc 1-3/4-6 to what you can
1:00 rest - get HR immediately & OML
18 x 50 as follows:
:20 FAST vertical dolphin kick w/bleach bottle
:10 rest - get ready...
50 kick FAST @ 1:00
No additional rest between sets
1:00 rest after last 50, then...
1 x 200 kick FAST for time - can you be better than 2:36.4??
200 easy = drill = approximately 5200 scy
Enjoy your day off tomorrow. Sunday at 11 a.m. Have a great day!