Sunday, April 25, 2010

EC

After warmup...
12 x 100 in 4 sets of 3:
1- 50 catchup free drill, 50 fly kick on side @ 1:40
2- 50 choice free drill, 50 breast kick on back @ 1:40
3- 50 swim free build to fast turn, faster finish, then 50 drill choice NO FREE
4- 50 swim, same stroke as drilled above, 50 breast kick w/board
After #12, check HR, then continue right into...
24 x 50 as follows:
3- swim free br 4/2 on 2nd 25 @ :45 (@ :40 in even sets of 6)
2- swim/kick by 25's @ :45
1- swim free/NO FREE by 25's @ :40
After #24, check HR immediately & OML
With fins:
3 sets of...
2 x 50 drill choice @ 1:00
1 x 100 swim, desc 1-3 to FAST - same stroke as you drilled on 50's
:30 rest after each 100
3 sets of:
2 x 50 drill @ 1:00
1 x 75 swim, desc 1-3 to FAST - same stroke as 50's drill
:30 rest after each 75
3 sets of:
2 x 50 drill @ 1:00
1 x 50 swim, desc 1-3 to FAST - same stroke as 50's drill
:30 rest after each 50
Finish up with...
8 x 150 as follows:
75 swim backstroke, 75 drill/swim/drill NO FREE - maybe breaststroke here??
200 easy drill = 6450 scy.
Stretch today, hope drylands go well for you. Have a great day!