Sunday, June 13, 2010

EC - written for LCM

After warmup...
3 sets of:
2 x 150 @ :10 rest - 50 ra2 la2 free, 50 swim dps free (desc stroke count if you can), 50 kick build to FAST at 25m, then mod kick to the end
1 x 300 pull br 4/2 on even 50's if no snorkel (desc 300's 1-3 if you'd like)
:20 rest between sets
Check HR after each set for :06
1:00 rest after 3rd set, then...
36 x 50 as follows:
2- 1/2 kick build to FAST, 1/2 drill @ :55
1- swim free @ :45
2- swim free br 4/2 @ :55
1- kick @ :45
Check HR after #36
With fins, finish up with...
16 x 50 @ 1:00
1- 1/2 swim FAST 1/2 drill
2- swim build to FAST
3- all drill
4- all swim FAST
400 drill or pull after #16 = 5000 LCM.
Congratulations on being edumacated & gradutated! Have a great day!