Saturday Morning, April 3, 2010

EC

After warmup...
2 sets of, all @ :10 rest
1 x 350 - odd 50's are offside breathing free, even 50's are "blow it out the back" fly drill
1 x 250 - odd 50's are ra2 la2 free drill, even 50's are choice breast drill
1 x 150 - 50 drill, 25 swim back, then 25 drill, 50 swim back
1:00 rest after 2nd set, check HR
8 x 25 kick @ :40 as follows:
odds- 1/2 FAST 1/2 easy;
evens- build to FAST
24 x 100 as follows:
4- swim/kick by 50's @ 1:25
4- kick @ 1:30
4- swim/kick by 50's @ 1:20
4- kick @ 1:25
1:00 rest
3 x 100 swim/kick by 50's @ 1:15
100 easy
1:00 rest
400 kick FAST for time
Get HR right away after the 400 kick
Finish up with...
3 x 300 pull free @ :20 rest - middle 100 faster tempo like yesterday
200 easy drill = 6200 scy
Enjoy some down time this weekend if you can. Hope Easter goes well at your house with all your relatives. Have a great day!