Wednesday, March 3, 2010

EC

After warmup...
3 x 50 @ :10 rest - ra2 la2 free drill
3 x 50 @ :10 rest - choice drill NO FREE
3 x 50 @ :10 rest - choice free drill
2 x 200 @ :20 rest - drill/swim/drill/kick by 50's - 1 free, 1 NO FREE
6 x 75 @ 1:15 - 50 swim free/NO FREE, 25 choice kick
1 x 400 pull w/snorkel - roll hips & finish stroke
1:00 rest - check HR
3 sets of:
4 x 50 kick easy @ :55 - strong breakouts on evens
4 x 25 @ :40 -
odds- jungle sprints (2nd 1/2 should be drill same stroke as you sprint)
evens- swim dps
:30 rest between sets.
200 easy drill after 3rd set = 3800 scy.
Keep resting, try not to think too much. Have a great day!