Thursday, April 8, 2010

EC - BIG day today!

After warmup...
4 x 200 @ :10 rest - 50 choice free drill, 50 choice drill/swim or drill/kick NO FREE
8 x 25 @ :40 jungle sprints
1:00 rest - check HR
400 swim free w/snorkel - strong even 100's
:20 rest
4 x 100 @ 1:15 swim free br 4/2 @ middle 50
400 pull free br 4/2 on even 50's
:20 rest
4 x 100 @ 1:10 - br 4/2 on middle 50
400 pull free choice equipment
:20 rest
4 x 100 @ 1:05 - br 4/2 on middle 50
400 drill/swim backstroke by 50's
:20 rest
4 x 100 @ 1:15 - 50 swim free, 50 swim back
400 choice - pull, drill/swim, kick - your choice
:20 rest
4 x 100 @ 1:10 swim free/back by 50's
400 pull free w/snorkel
1:00 rest - get HR
With fins, finish up with...
18 x 25 @ :40
2- FAST dolphin kick LUNGBUSTER, 1 choice drill
200 drill = 7050 scy
Stretch tonight, speedset tomorrow morning. Have a great day!