Wednesday Morning, May 19, 2010

EC

After warmup...
3 sets of:
2 x 100 @ 1:45 - drill swim by 25's
6 x 25 @ :40 - same stroke as 2 x 100's
odds- jungle sprint
evens- swim dps
No rest between sets.
After 3rd set, continue right into...
1 x 200 @ 2:50 - 100 swim free, 50 kick choice, 50 swim choice
1 x 200 - as above, @ 2:40
1 x 200 - as above, @ 2:30
9 x 50 as follows:
2- swim/kick choice by 25's NO FREE @ :50
1- swim/kick choice @ :40
1:00 rest after #9, check HR immediately
8 sets of:
1 x 25 kick FAST @ :40
1 x 50 - 25 FAST dolphin kick LUNGBUSTER/choice kick by 25's @ 1:10
1 x 75 kick FAST @ 1:30
No rest between sets.
After last set...
300 easy choice pull, drill or kick
1:00 rest
2 x BROKEN 100's kick:
1 x 50 kick FAST/:10 rest/2 x 25 kick FAST @ :10 rest
200 easy loosen @ 1:00 rest
4 x 25 kick FAST @ :10 rest
200 easy before you get out = 5200 scy.
Hope you enjoy the zoo, DON'T GET SUNBURNED. Have a great day!