Tuesday, May 17, 2010

EC

After warmup...
3 x 200 @ :20 rest as follows:
50 ra2 la2 free drill, 50 choice kick easy, 100 drill/swim dps by 25's NO FREE
18 x 75 in 3 sets of 6 as follows:
3 x 75 @ :10 rest- 50 fist free, 25 choice drill NO FREE
2 x 75 @ 1:10- 50 swim free, 25 choice kick
1 x 75 swim free @ :55, br 4/2 on 2nd 25
3 x 75 @ :10 rest- 50 offside breathing free drill, 25 choice drill NO FREE
1 x 75 @ 1:10- 50 swim free, 25 choice kick
2 x 75 swim free @ :55, br 4/2 on 2nd 25
3 x 75 @ :10 rest- 50 drill/swim dps NO FREE, 25 choice skulling
3 x 75 swim free @ ":55, br 4/2 on 2nd 25
450 pull free- every 3rd 50 is br 4/2
1:00 rest, check HR
With grudge belt, 6 sets of:
2 minutes w/belt, :10 on/:20 off- odds swim FAST, evens kick FAST
In 1st & 6th set...2 x 25 swim FAST @ :40
In 2nd & 5th set...2 x 50 swim FAST @ 1:00
In 3rd & 4th set...2 x 75 swim FAST @ 1:45
After each set...1 x 150 swim negative split free or back @ 2:00 (or @ 2:10 back)
Finish up with...
24 x 50 @ :45 as follows:
2- swim neg split free br 4/2 on 2nd 25
1- swim back/breast by 25's
1- swim neg split back
2- swim breast/free
200 easy drill = 6300 scy.
All drilling tomorrow morning, then big kicking tomorrow night. Stretch tonight if you can. Have a great day!