Monday, May 17, 2010

EC - outstanding job this morning!

After warmup...
4 x 200 @ :20 rest - 50 choice free drill, 100 drill/swim NO FREE, 50 choice fly drill
15 x 50 in 3 sets of 5:
3- drill/swim dps @ 1:00
2- swim/kick choice @ :45
6 x 125 @ 2:00 as follows:
odds- 75 swim free br 4/2 on 2nd 25, 50 drill/swim back
evens- 50 choice skulling, 75 swim back w/good breakouts (@ 2:10 if necessary)
With fins, 8 sets of:
4 x 50 @ 1:00 as follows:
swim 1-3 desc to all out FAST
#4- either swim/LUNGBUSTER or kick FAST
4 x 25 @ :40 as follows:
kick FAST w/explosive breakouts if 4th 50 is swim/LB
alternate swim/LB if 4th 50 is kick FAST
No rest between sets.
Finish up with...
1 x 1200-
400 swim back - roll hips, finish stroke
400 pull free w/snorkel
400 choice kick, at least 200 on back
100 easy loosen = 7000 scy.
Stretch tonight, eat well tonight. Have a great day!