Friday, April 23, 2010

EC

After warmup...
6 x 50 choice free drill @ :10 rest
4 x 75 swim/kick/swim free @ 1:10
4 x 75 kick/swim/kick free @ 1:10
6 x 50 choice drill NO FREE @ :10 rest
4 x 75 swim/kick/swim @ 1:15 - same stroke as drilled on 50's above
4 x 75 kick/swim/kick @ 1:15 - same stroke as above
8 x 25 @ :40 -
odds are 1/2 kick FAST 1/2 easy kick
evens are choice - can be same as odds, jungle sprints, swim dps or drill
1:00 rest - check HR
With grudge belt, 3 sets of:
:10 kick FAST w/board
:10 rest - take off belt
1 x 25 kick FAST
:30 rest - put belt back on
:10 kick FAST w/board
:10 rest - take off belt
1 x 50 kick FAST
:30 rest - put belt back on
:10 kick FAST
:10 rest - take off belt
1 x 75 kick FAST
1 x 125 easy choice drill
:30 rest
BROKEN 100 KICK: 4 x 25 kick FAST choice @ :10 rest
1 x 400 pull choice - different equipment each round, br 4/2 if no snorkel
With fins, finish with...
20 x 25 @ :40 in the usual sets of 4
200 drill = 6425 scy
Stretch real well this weekend, enjoy some time off tomorrow. Sunday workout will be posted by 10 am central time. Have a great day!