Thursday, April 22, 2010

EC - what a crank yesterday!

After warmup...
4 x 100 50 choice kick, 50 ra2 la2 free drill @ :10 rest
4 x 200 @ :10 rest - 50 swim free, 50 drill/kick NO FREE
4 sets of:
1 x 75 drill/kick/drill by 25's, NO FREE @ 1:20
3 x 50** swim free/NO FREE by 25's - same stroke you drilled on the 75
**odd sets @ :45; 2nd set @ :40; 4th set @ :35
1:00 rest after 4th set, check HR
6 sets of:
3 x 50 swim choice @ :50
1 x 300 swim free @ 3:40, desc 1-3/4-6 to what you can
No rest between sets.
Finish up with...
1 x 1200 as follows:
200 pull free - br 4/2 if no snorkel
100 easy kick choice
100 drill choice
7000 scy
Hope DL's go well for you tonight, have a great day!