Monday April 12, 2010

EC - what a crank this morning!

After warmup...
2 x 300 @ :10 rest - 50 ra2 la2 free drill, 50 choice drill NO FREE
6 x 75 @ :10 rest- 50 2 kicks 1 pull breast, 25 fly kick on side
6 x 125 @ @ :10 rest- 50 swim dps free, 50 drill/swim choice NO FREE, 25 breast kick on back
8 x 25 jungle sprints @ :40
1:00 rest - check HR
With fins, 12 x 150 as follows:
1 x 25 swim FAST @ :40
1 x 25 drill @ :30
1 x 25 LUNGBUSTER @ :20
1 x 25 swim FAST - how close can you come to your 1st 25?
1 x 50 drill @ 1:00
No rest between sets
1 x 1800 as follows:
300 pull free br 4/2 on middle 100
200 drill choice - one stroke for entire 200, change strkokes from round to round if you'd like
100 easy kick
200 easy drill = 6800 scy
Stretch tonight, have plenty of water or Gatorade. Tomorrow will be more kicking. Have a great day!