Sunday, March 28, 2010

EC

After warmup...
4 x 50 fist free drill @ :10 rest
2 x 150 @ :10 rest- 25 choice fly drill, 25 breast kick on back, 25 choice different kick
12 x 50 @ :10 rest - 3 of each stroke as follows:
25 swim build to FAST turn, 25 choice drill same stroke
1:00 rest - check HR
12 x 200 in sets of 3 as follows:
1&2-
150 choice kick @ 2:10
50 swim free br 4/2 @ :35
#3-
150 kick choice w/board @ 2:20 (free) or 2:30 (breast)
50 swim choice NO FREE/free by 25's @ :35
Check HR after #12, then finish up with...
6 x 100 pull free w/snorkel @ 1:20
200 easy drill = 5300 scy
Do a good job with drylands tonight, stretch afterwards. All aerobic tomorrow morning. Have a great day!