Tuesday, April 13, 2010

EC

After warmup...
4 x 75 @ :10 rest - 50 choice drill, 25 fly kick on side
4 x 75 @ :10 rest - 50 choice different drill, 25 different kick
4 x 75 @ 1:10 - 50 swim free/NO FREE, 25 kick
2 x 300 @ 4:15 - 50 swim choice - not all free - 50 kick
3 x 100 @ 1:15 swim free, except 3rd 25 is kick, br 4/2 on 2nd 25
8 x 25 @ :40 - 1/2 kick FAST, 1/2 kick easy
6 x 100 swim/kick by 50's @ 1:40 desc 1-3/4-6 to what you can, #3 & 6 should be juicy!
1:00 rest, check HR
**MYSTERY SET**
How close can you get to the 100's sw/k at the end of warmup?
2 sets of...
3 x 50 swim/kick by 25's @ :50
1 x 100 swim/kick by 50's @ 2:00
3 x 50 swim/kick @ :45
1 x 100 swim/kick @ 2:00
3 x 50 swim/kick @ :40
1 x 100 swim/kick @ 2:00
3 x 50 swim @ :35 (can try sw/k on 2nd set if you're feeling up to it)
1 x 100 swim/kick @ 2:00
After 2nd set, finish up with...
20 x 50 pull free w/snorkel - 4 @ :50, 4 @ :45, 4 @ :50, 4 @ :40
400 drill = 7000 scy
All drilling tomorrow, have a great day!