Thursday, March 4, 2010

EC

After warmup...
1 x 200 drill/kick by 50's
:20 rest
6 x 75 @ :10 rest
odds- 25 breast kick on back, then 50 fist free drill
evens- 25 fly kick on side, then 50 drill NO FREE
3 sets of:
3 x 50 swim free @ :50 - br 4/2 on 2nd 25
3 x 100-
1- swim/kick by 50's @ 1:40
2- swim IM @ 1:30
3- swim free @ 1:20 w/moderate neg split, br 4/2 on 3rd 25
No rest between sets.
Finish up with...
With fins:
24 x 25 @ :45 in sets of 4
OR...
3 sets of:
4 x 25 @ :45 - the usual
1 x 50 @ 1:00 - LUNGBUSTER/drill by 25's
1 x 50 swim ez/FAST by 25's @ 1:00
No rest between sets.
200 easy drill = 3800 scy.
Keep resting, get excited for the meet. Tomorrow a.m. will be just 8 x 50, then last quality tomorrow afternoon. Have a great day!