Wednesday Morning, April 28, 2010

EC

After warmup...
8 x 75 @ :15 rest - 25 ra2 la2 free, 50 choice drill back or breast
3 x 300 @ :20 rest - 200 pull choice equipment, 100 drill/swim NO FREE - whatever stroke you DIDN'T drill on the 75's above
1 x 400 drill/swim backstroke by 50's
:30 rest, check HR
With fins (for the 50's only), 4 sets of:
4 x 25 @ :40 - 2 kicks 1 pull breaststroke
4 x 50 @ 1:00 breast pull w/dolphin kick, desc 1-4 to what you can
No rest between sets
Finish up with...
12 x 50 @ :10 rest as follows:
odds- 25 breast kick on back, 25 choice drill
evens- 25 choice skulling, 25 fly kick on side
200 drill = 4900 scy
Have a great day!