Tuesday, July 6, 2010

EC - written for LCM @ UM

After warmup...
1 x 400 - 200 drill/swim by 50's free, then 200 drill/swim by 50's NO FREE
:20 rest
4 x 100 swim free/NO FREE @ 1:40
1 x 400 - 200 IM - each 50 is swim build to FAST at 25m, then 25 drill; 200 kick neg split each 100
8 x 50 @ :55 - odds are swim free, evens are kick w/explosive dolphin kick to the breakout
1:00 rest, check HR
With fins:
6 sets of, all @ 1:10...
1 x 50 - 20m swim FAST, 30m drill
1 x 50 - 30m swim FAST, 20 drill
1 x 50- all swim FAST
1 x 50- all drill
No rest between sets.
Finish up with...
1 x 400 pull free w/snorkel - roll hips evenly, finish stroke
:20 rest
8 x 50 swim @ :55- odds free, evens NO FREE
200 drill choice
4800 LCM
Stretch tonight, keep drinking plenty of water. Have a great day!