Friday, March 28, 2014

Kris' Super Broken 500s

This morning I got in 1700 yards before masters and then Kris coached:

400 warmup: 100 choice, drill, kick, pull
300 - 12 x 25's IM Order by 3 on :30
300 - 6 x 50's kick on :60

Main set: Super Broken 500s.  Three rules:

  1. When it says Fast, GO FAST!
  2. When it says recover, RECOVER!
  3. When it say :10 ri, don't take more than 10 seconds!
4 x (
100 - 2 x 25's fast, :10 ri, 1 x 50 Recover :10ri
100 - 1 x 25 fast, :10 ri, 1 x 75 Recover :10ri
100 - 2 x 50 fast :10 ri
100 - 1 x 75 fast, :10 ri, 1 x 25 Recover :10 ri
100 - 1 x 50 fast, :10 ri, 2 x 25's Recover :10 ri
Take one minute rest then resume)

1 & 2 free, 3 - pull, 4 kick with fins

100 easy

Then I did one more broken 500 with Freestyler paddles, with ankle strap, but no buoy.  Taking it to the extreme!  That was fun!

5,300 yards total in 1:30
 
 
 
 




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