Tuesday, April 27, 2010

EC

After warmup...
14 x 50
odds- fist free drill @ :10 rest
evens- drill/kick by 25's NO FREE
1 x 450 - 75 swim free br 4/2 on 2nd 25, then 50 drill in 4th best stroke, 25 swim build to FAST in 4th best stroke
6 x 75 swim free/NO FREE/free @ 1:10
6 x 50 swim free @ :40 - #3 & 6 are ez/FAST by 25's
:30 rest, check HR, then...
4 sets of:
400 pull free w/choice equipment @ 5:30
4 x 100 @ 1:40 swim free at :59 or better
Get HR after last 100 in each set
1:00 rest between sets.
Finish up with...
18 x 50 as follows:
1- swim/kick choice by 25's @ :45
2- swim free/NO FREE by 25's @ :40
3- swim free @ :35
200 drill = 7200 scy.
Hope school continues to go well for you. Have a great day!