Sunday, April 18, 2010

EC

After warmup...
6 x 75 @ :10 rest - 50 ra2 la2 free drill, 25 choice kick
6 x 50 @ :10 rest - 25 swim free - count strokes, 25 fist free - count strokes
4 x 100 @ 1:40 - 50 swim free br 4/2, 50 drill/swim NO FREE
6 x 75 swim @ 1:05
odds- free/NO FREE/free by 25's
evens- NO FREE/free/NO FREE by 25's
1:00 rest - check HR
6 sets of:
2 x 100 kick choice @ 1:30
4 x 25 @ :35 kick 1/2 FAST 1/2 easy
:20 FAST vertical dolphin kick w/bleach bottle
:10 rest
1 x 50 kick FAST @ :35
No rest between sets.
Check HR after last set
With fins:
9 x 150 swim @ 2:40 desc 1-3's to all out smoking FAST!
Finish up with...
8 x 100 pull free w/snorkel @ 1:20 (for every second under 1:20 on the 150's w/fins, you can skip 1 x 100)
200 easy drill (w/8 x 100 pull) = 7050 scy.
Do a good job with DL's tonight. Seven weeks from tomorrow you'll be done with school. Have a great day!