Friday, May 21, 2010

EC

After warmup...
4 x 100 @ :10 rest - 50 ra2 la2 free drill, 50 easy kick on back
2 sets of:
3 x 50 drill/swim choice @ 1:00
1 x 150 swim free/NO FREE by 25's
:20 rest between sets. After 2nd set, continue right into...
12 x 50 @ :50 as follows:
2- swim mod neg split free, br 4/2 on 2nd 25
2- swim free/NO FREE by 25's
2- swim choice - 1st 25 is 1/2 FAST 1/2 drill, 2nd 25 is swim build to FAST
6 x 100 @ 1:25 pull free br 4/2 on 2nd 50 if not using snorkel
1:00 rest, check HR
OPTIONS, OPTIONS, OPTIONS
A)
4 sets of:
1 x 25 swim FAST @ :40
1 x 50 swim FAST @ 1:10
1 x 75 swim FAST @ 1:40
BROKEN 100: choice of 50/25/25, or 4 x 25's, all @ :10 rest
200 easy between sets @ 1:00 rest

B)
4 sets of:
2 x 75 drill/swim/drill @ 1:30
2 x 100 swim FAST @ 2:00
BROKEN 100: 50/25/25 or 4 x 25 @ :10 rest

C)
4 sets of:
3 x 100 swim FAST @ 2:00
200 drill @ 1:00 rest

D)
Some combination of the 4 sets

Warmdown with...
1 x 1200 - 200 drill/400 pull/200 kick/400 drill
Stretch this weekend, stay out of the sun! Have a great day!