Wednesday, August 11, 2010

EC - a little more swimming today

After warmup...
15 x 50 @ :10 rest as follows:
2- choice breaststroke drill/swim breaststroke by 25's
1- fist or ra2 la2 free drill
3 x 400 @ :20 rest as follows:
200- 50 kick negative split, 50 drill choice breaststroke
200- swim 50 breaststroke, 50 choice swim
1:00 rest, check HR
4 sets of:
3 x 50 swim free/choice by 25's @ :50
4 x 25 @ :40 -odd 25's are kick, w/explosive dolphin kick to the breakout; even 25's are LUNGBUSTER
No rest between sets, check HR after 4th set
Finish up with...
1 x 600 pull free w/snorkel - roll hips evenly, finish stroke
200 easy drill after 600 pull
4750 scy
Great talking with you today! Hope your lessons go well - wear your sunscreen! Have a great day!