Friday, July 2, 2010

EC

After warmup...
4 x 150 @ :20 rest as follows:
75 choice drill/swim/drill by 25's
50 kick easy to moderate
25 skulling
8 x 50 swim free
odds- br 4/2 on 2nd 25
evens- build 2nd 25
1:00 rest, check HR
With fins, 4 sets of...
1 x 25 swim FAST @ :40
1 x 50 drill @ 1:00
2 x 25 swim FAST @ :40
1 x 100 drill @ 1:45
3 x 25 swim FAST
1 x 150 @ 2:30 50 drill, 25 fly kick on side
No rest between sets. Take off fins after 4th set.
3 sets of:
8 x 50 kick @ 1:10 as follows-
2 easy
1- FAST, add together
After #8...
BROKEN 100 kick:
odd sets, 4 x 25 @ :10 rest
#2- 50/25/25 - @ :10 rest
1:00r est between sets.
200 drill after 3rd set = 5500 scy. Stretch tonight, get excited for the meet. Have a great day!