Monday, August 9, 2010

EC

After warmup...
2 x 200 @ :20 rest - #1 drill/kick/drill/swim free by 50's; #2 is kick choice
6 x 25 kick @ :35, good underwater dolphin kick if on back
1 x 400 pull free w/snorkel - roll hips & finish stroke
:20 rest
2 x 200 @ :20 rest - #1 d/k/d/s by 50's NO FREE; #2 is kick choice
10 x 25 @ :45 FAST kick - except #'s 3 & 7 are LUNGBUSTER
1 x 400 pull free br 4/2 on even 50's - NO SNORKEL
:20 rest
1 x 600 - 100 drill IM, 100 swim IM, 100 swim bacstroke
1:00 rest, check HR
6 x 50 swim/kick by 25's @ :55 NO FREE on the swim
6 x 50 swim/kick by 25's choice @ :50
6 x 50 swim/kick by 25's choice @ :45
Check HR immediately & OML
4500 scy
Keep stretching, don't overdo it on the drylands this week. Have a great day!