Monday, August 23, 2010

EC

After warmup...
3 sets of:
1 x 150 - 50 ra2 la2 free drill, 25 breast kick on back
2 x 175 @ :15 rest - 75 IM drill (swim on 2nd 175), then 100 choice kick negative split
1 x 400 pull free w/snorkel - get time, descend 1-3 to what you can
1:00 rest between sets, check HR after each 400
After 3rd set, continue right into...
3 sets of:
2 x 75 kick @ 1:15- choice/on back with arms streamlined toward ceiling/choice by 25's
2 x 75 kick choice descend 1-2 @ 1:30 - should be juicy on #2
1 x 100 @ 1:30 swim negative split free br 4/2 on 3rd 25
No rest between sets. Check HR after 3rd set immediatey & OML
100 easy after 3rd set = 5000 scy
Getting down to the very end, enjoy your time at the Y! Wear your sunscreen for lessons, have a great day!