Wednesday, May 26, 2010

EC - all kicking today on your back

After warmup...
8 x 50 @ 1:00 - 25 ra2 la2 fre drill, 25 choice drill NO FREE
9 x 200 @ :20 rest
1- 50 offside breathing free drill, 100 swim dist per stroke free, 50 fly kick on left side
2- 50 1/2 ra 1/2 la back drill, 100 swim dist per stroke back, 50 breast kick on back
3- 50 choice drill, 50 choice swim
1:00 rest after #9, check HR & put on fins
With fins:
6 x 25 @ :40- "blow it out the back" fly drill
4 x 100 @ 1:40 - 50 choice kick on back or side, 50 choice breaststroke drill
6 x 75 @ 1:15- 50 6 kicks 1 stroke backstroke, 25 kick free on back w/arms toward ceiling
12 x 50 @ :55 as follows:
2- 25 LUNGBUSTER, 25 choice drill
2- 25 swim build to FAST (same stroke you drilled on the 2nd 25 above), then 25 fly kick on side or choice skulling
1:00 rest, check HR & take off fins
Finish up with...
1 x 1200 as follows:
300 pull w/snorkel, no paddles
200 kick easy/moderate, easy/strong by 25's (twice)
100 easy choice skulling
2 times through = 1200
200 drill = 56200 scy.
Stretch as best you can again tonight; I would think no drylands with that right arm is a prudent move this week (you can do your DL's like I lift- ONE ARM ONLY). Text me tomorrow by about 9 am and let me know how you're feeling. Have a great day!