Tuesday, April 20, 2010

EC

After warmup...
3 sets of:
2 x 125 @ :15 rest as follows: 50 fist free, then 75 drill (odds) & 75 swim (evens)
3 x 30 swim/kick by 25's @ :50 (@:45 in 2nd set, @ :40 in 3rd set)
Check HR after 3rd set
3 x 100 kick @ 1:35
1 x 200 swim build to FAST/drill by 25's - same stroke throughout, NO FREE
:30 rest
3 x 100 kick @ 1:30
1 x 200 - as above, choice stroke
:30 rest
3 x 100 kick @ 1:25
1 x 200 - as above, NO FREE
:30 rest
3 x 100 kick @ 1:20
1 x 200 - as above, choice stroke
:30 rest
8 x 50 choice pull @ :45
3 x 400 kick desc 1-3 to all out FAST @ 1:00 rest
1:00 rest
With fins, finish up with...
24 x 25 as follows:
1- swim 1/2 FAST 1/2 drill @ :40
2- swim build to FAST @ :30
3- all FAST @ :20
4- LUNGBUSTER - can you equal your time from the FAST 25 swim?
:30 rest between sets.
600 easy drill/kick or pull = 7000 scy.
The TWIN entry is in, no other meets are posted yet. All drilling tomorrow morning. have a great day!