Monday, April 19, 2010

EC

After warmup...
12 x 75 @ :10 rest as follows...
2- 50 choice free drill, 25 breast kick on back
1- IM drill, NO FREE
1- IM swim, NO FREE
1:00 rest - check HR
3 sets of:
4 x 25 @ :35 as follows:
odds- choice breaststroke drill
evens- swim breaststroke build to FAST
2 x 50 swim breast/free by 25's @ :50*
*2nd set, go 3 x 50 @ :45
3rd set go 4 x 50 @ :40
After 3rd set, get right into...
4 x 200 @ 2:40 - 100 swim free (br 4/2 on 2nd 50), 50 kick choice, 50 swim choice
Then...
4 sets of:
1 x 100 drill/kick breaststroke by 25's @ 1:45
3 x 50 swim breaststroke desc 1-3 to what you can @ 1:10
No rest between sets.
Finish up with...
1 x 1800 as follows:
300 choice - pull free or swim back
200 kick choice moderate, except 3rd & 6th 25's are FAST
100 drill
200 easy = 6450 scy
Stretch tonight if you can. Kicking tomorrow. Have a great day!