Monday, May 3, 2010

EC

After warmup...
8 x 75 @ :10 rest -
odds are 50 ra2 la2 free, 25 breast kick on back
evens- 50 choice drill NO FREE, 25 fly kick on side
3 x 200 @ :15 rest
100 swim IM, 100 swim/kick by 25's choice - build 25's kick to FAST
12 x 75 swim free - middle 25 is br 4/2, as follows:
3 @ 1:05/1@ :55
2 @ 1:05/2 @ :55
1 @ 1:05/3 @ :55
1:00 rest - check HR immediately & OML
6 sets of:
1 x 150 kick negative split
:20 FAST vertical dolphin kick
:10 rest
1 x 150 kick negative split
:20 FAST vertical dolphin kick w/bleach bottle
:10 rest
1 x 25 kick FAST
:10 rest
1 x 50 kick FAST
:10 rest
1 x 75 kick FAST
:10 rest
1 x 100 choice drill @ 2:00
No additional rest between sets.
6 x 100 pull free w/snorkel @ 1:20 = 7000 scy.
Stretch tonight, no alarm tomorrow morning. Have a great day!