Tuesday, March 30, 2010

EC

After warmup...
3 x 300 @ :10 rest- 75 choice free drill, 50 choice breast drill, 25 fly kick on side
3 sets of:
6 x 50 @ :50 (@ :45 in 2nd set; @ :40 in 3rd set) as follows
1- swim neg split free br 4/2
1- swim free/NO FREE by 25's
1- swim/kick choice by 25's
1 x 400 pull free, desc 1-3, choice of br 4/2 or w/snorkel, but pick one for all 3
:30 rest between sets, check HR after each set
3 x 75 kick @ 1:15
1 x 75 kick @ 1:00
3 x 75 kick @ 1:20 - w/board
1 x 75 kick @ 1:10 - w/board
3 x 75 kick @ 1:10
1 x 75 kick @ 1:00
6 x 50 swim/kick choice @ :50
1 x 100 kick FAST for time
200 easy drill = 5500 scy
Hope you're enjoying the break, and are excited for the summer. Have a great day!