Monday, May 24, 2010

EC

After warmup...
5 x 50 swim free/fist free @ 1:00- count strokes on both 25's
3 x 150 @ :10 rest- 50 ra2 la2 free drill, 25 breast kick on back
9 x 100 as follows:
1&2: 50 swim free, 50 drill/swim by 25's NO FREE @ 1:40
3- swim 50 NO FREE, 50 kick choice @ 1:30
1 x 400 - 75 swim IM, 25 kick choice build to FAST
1:00 rest, check HR
5 sets of:
6 x 75 kick @ 1:40 desc 1-3/4-6 to FAST, add #3 & 6 for 150 total
50 choice drill
1:00 rest
3 x 50 kick FAST @ :10 rest - can you be faster than 2 x 75's?
After 2nd & 4th set...
300 pull free br 4/2 on even 50's @ 1:00 rest
200 easy drill after 5th set = 7050 scy.
Stretch tonight if you can, no alarm tomorrow morning. Have a great day!