Sunday, July 18, 2010

EC/TB @ UM

After warmup...
6 x 100 @ :15 rest as follows:
odds- 50 choice free drill, 50 choice kick w/good underwater dolphin kick to the breakout
evens- 50 swim free, 50 choice drill NO FREE
2 x 300 @ :20 rest
1- 50 swim free build kick to 25m then dps/50 swim NO FREE build kick to 25m then dps/50 drill choice
2- pull free br 4/2 on 3rd & 6th 50's
EC: 18 x 50 swim as follows:
2- free @ :55
2- swim choice build to 25m, then drill to the end @ 1:05
2- kick choice, but with explosive dolphin kick to the breakout @ 1:15
1:00 rest, check HR
TB:
4 sets of:
2 x 50 swim free @ :55
1 x 300 - IM order on odd 50's (1/2 swim build 1/2 drill for each), then 50 easy kick
:20 rest
100 easy drill
:30 rest
1 x 400 pull free, swim back (TB go all swim backstroke, moderate with good turns & breakouts) or some combo of the two
100 drill = 3600 LCM - EC, that's all
TB- after 400 swim back, finish up with...
With fins...
8 x 50 @ 1:10 as follows:
odds- 1/2 swim build to FAST 1/2 drill
evens- kick w/explosive breakout & build to 25m, then moderate kick to the end
200 drill after last 50 = 5000 LCM
No sun this week, but lots of water and naps. Get excited for the meet, have a great day!