Monday, March 29, 2010

EC

After warmup...
16 x 100 @ :10 rest in sets of 4 as follows:
1- drill/kick breaststroke by 50's
2- swim/drill breaststroke by 25's - build the swim to FAST
3- drill/swim backstroke by 50's
4- swim negative split backstroke - strong 2nd 50, trying to find something comfortable in that different stroke
After #16...
5 rounds of:
3 x 50 kick @ :45
1 x 100 @ 1:45 choice backstroke drill
1 x 150 swim/drill/swim by 50's - all backstroke, desc the 50's swim 1-2 to strong effort
:20 FAST vertical dolphin kick
:10 rest
1 x 150 - 50 swim free br 4/2, 50 swim back - faster than 2nd 50 above, 50 back drill
:30 vertical breaststroke kick between sets
200 easy drill after 5th round = 5550 scy
Stretch tonight, hope your belly is feeling better. No alarm tomorrow. Have a great day!