Wednesday, May 12, 2010

EC - options, options, options!

After warmup...
3 x 300 @ :20 rest
1&2- 50 ra2 la2 free, 50 swim dps free, 50 choice drill NO FREE
#3- 75 swim/drill/swim by 25's - same stroke as NO FREE 50 above, then 25 choice skulling
12 x 75 as follows:
2 @ 1:05 (@1:00 in 2nd set, @ :55 in 3rd set)- swim free br 4/2 on middle 25 (#1), then on 1st & 3rd 25's (#2)
1- 50 swim back, 25 choice drill breaststroke @ 1:20
1- swim/drill/swim breast by 25's @ 1:20
200-choice skulling/easy kick by 25's
1:00 rest
Option A-
48 x 50 as follows:
1 x 50 drill/swim build to FAST @ 1:00
1 x 50 swim FAST/drill @ 1:00
From a dive...
1 x 50 swim - FAST feeling easy/all out FAST @ 1:00
No rest between sets.
2400 total for the set
Option B-
8 sets of:
2 x 50 swim negative split free br 4/2 on 2nd 25, @ :45
4 x 25 swim FAST @ :45 (@ :30 in even sets)
100 drill choice - same stroke as 25's - @ 2:00
No rest between sets.
2400 total for the set
Option C-
4 rounds of:
2 x 75 swim free br 4/2 (2nd 25) @ 1:00
2 x 150 as follows:
1 x 25 drill perfect @ :30
1 x 50 @ 1:00- 25 drill perfect, 25 swim build to FAST
1 x 75 @ 1:30- 25 drill perfect, 25 swim build to FAST, 25 all out FAST
1800 total for the set
Before you go, I'd like to get a breaststroke set in with the fins & paddles if you're feeling up to it - at least with the paddles, something about 800 yards or so.
Easy 200 drill before you get out = approximately 6400 scy. Aerobic tomorrow, with some kicking. Have a great day!