Saturday Morning, August 21, 2010



EC



After warmup...
3 sets of:
5 x 50 @ 1:00 - 25 choice drill NO FREE, 25 fly kick on side
1 x 200** - 50 ra2 la2 free drill, 50 swim free br 4/2, then 100 swim/drill by 25's - same stroke as 5 x 50's
**in 3rd set, the 200 is kick choice, negative split each 100
:30 rest between sets; check HR after the 3rd set.
After 3rd set...
1 x 900 as follows:
200 pull br 4/2 on even 50's
100 kick as follows:
1st 25- explosive dolphin kick underwater to the breakout, then easy kick to the end
2nd 25 - explosive breakout, then FAST kick to halfway
3rd 25- explosive breakout, then build kick to FAST at the far flags, then easy to the turn
4th 25- all FAST kick
1:00 rest after the 900, check HR
4 sets of:
3 x 50 as follows:
:20 FAST vertical dolphin kick
:10 rest
1 x 25 LUNGBUSTER @ :30 - try to get your time
1 x 25 kick FAST @ :30 - try to get your time, add to the LB time
After 3rd 50, 1:00 rest, then...
3 x 50 kick FAST @ 1:00 - can each 50 be faster than what you averaged on the LB/25 kick FAST 50's??
300 pull free w/snorkel after 2nd set; 300 drill after 4th set
5050 scy
Try to stretch today, drink lots of water and enjoy your last few days at home. Have a great day!