Wednesday, August 25, 2010

EC

After warmup...
2 sets of:
1 x 350- odd 50's are offside breathing free drill, even 50 are choice kick
:15 rest
6 x 25 @ :40 - odds are swim dps free, evens are kick build to FAST
1 x 250- drill/swim by 25's NO FREE
:15 rest
8 x 25 @ :40 - odds are swim build to FAST same stroke as 250, evens are kick FAST
No rest between sets, check HR after 2nd set.
With fins...
3 x 300 @ :30 rest as follows:
1- 50 kick (strong), 50 drill
2- 100 kick FAST, 50 drill
3- kick all out FAST
1:00 rest, take off fins & finish up with...
21 x 50 swim @ :45
1- neg split free br 4/2 on 2nd 25
2- swim/kick by 25's
3- swim NO FREE
Check HR after #21 immediately & OML
150 easy drill = 5000 scy.
Stretch today if you can, wear your sunscreen! Have a great day!