Tuesday, August 17, 2010

EC

After warmup...
6 x 50 @ :10 rest - swim free/fist free drill
3 x 350 @ :20 rest as follows:
1&3: 75 drill/100 swim - same stroke for entire 350, but can go 1 stroke on #1 & another stroke (NO FREE) on #3
#2 is pull free br 4/2 on odd 50's
5 sets of:
:30 vertical dolphin kick, hands on shoulders
2 x 75 @ 1:10- kick/swim/kick by 25's - 25 swim is NO FREE
1 x 50 swim negative split free @ :40 - br 4/2 on 2nd 25
1 x 25 kick FAST @ :40
1 x 25 LUNGBUSTER @ :40
No rest between sets, check HR after 5th set.
Finish up with...
9 x 100 @ 1:25
2- pull free br 4/2 on 2nd 50 (no snorkel here, I want you to stay on the interval)
1- swim/kick by 50's NO FREE on the swim
Check HR after #9 & OML
200 easy drill = 4700 scy.
Hope I got the math right on this one. Have a great day!