Monday, September 6, 2010

EC

After warmup, with fins...
16 x 25 @ :35
2- breast pull w/free kick
1- fly pull w/free kick
1- kick on back with explosive dolphin kick to the breakout
4 sets of (also with fins):
2 x 50 @ 1:00 - 25 choice drill, 25 swim - same stroke - build to FAST finish
1 x 100 @ 1:30 - 50 fly pull with free kick, 50 kick choice easy/FAST by 25's
No rest between sets, check HR after 4th set & take off fins
With snorkel....
8 x 100 swim free @ 1:20 - roll hips evenly, finish stroke
Check HR immediately & OML
3 sets of:
1 x 200 @ 2:40 swim choice, except 3rd 50 is kick
1 x 150 kick negative split @ 2:15
1 x 200 IM - 1st 100 is drill, 2nd 100 is swim, descend the 2nd 100 1-3 to something juicy
:30 rest between sets, not more than that.
Check HR after 3rd set immediately & OML
200 easy dril after 3rd set = 4850 scy.
Hope you've had a good weekend and are now looking forward to getting to work! Take good care of yourself, have a great day!