Monday, March 1, 2010

EC

After warmup...
18 x 50 @ : 10 rest
4- choice free drill
2- swim/kick free
4- breast pull w/free kick- fly kick on side by 25's
2- breast swim/kick
Last 6 are swim breast/free by 25's, desc stroke count 1-3, desc time 4-6
3 x 300 swim or pull free @ :20 rest- #2 is w/snorkel
1:00 rest - check HR
6 or 8 sets of (we'll see how the 25's go):
2 x 25 kick @ :40 - 1/2 FAST 1/2 easy
1 x 50 kick moderate @ :55
2 x 25 kick FAST @ :40
1:00 rest after 3rd set;
If only 6 sets, then 400 drill = 4200 scy;
If 8 sets, then 200 drill = 4200 scy.