Monday, August 16, 2010

EC

After warmup...
1 x 400 as follows:
200- 50 ra2 la2 free drill, 50 swim
200 kick choice on back
:20 rest
6 x 25 kick @ :30 - good aggressive dolphin kick off the wall, make the interval
1 x 400 as follows:
200 breaststroke- 25 breast pull w/free kick, 25 swim dps
200 kick choice - different kick than 1st 400
:20 rest
6 x 25 kick @ :40 build to FAST finish, except #3&6 are LUNGBUSTER!
1 x 400 as follows:
4 x 100 IM- odds are drill, evens are swim
:20 rest
12 x 25 @ :45
odds- kick FAST
evens- 1/2 LUNGBUSTER 1/2 choice swim FAST
1:00 rest, check HR immediately & OML
1 x 600 pull free w/snorkel - roll hips evenly, finish stroke
:30 rest
Finish up with...
36 x 50 in 6 sets of 6 as follows:
1-2: swim free/NO FREE by 25's @ :45
3- kick negative split
4-5: swim/kick choice by 25's
6- swim back/breast by 25's
300 easy skulling/drill by 50's
4600 scy
Hope your lessons go well today, wear your sunscreen. Have a great day!