Friday Morning, January 29, 2010

EC

After warmup...
4 x 125 - 50 offside breathing free drill, 50 choice drill NO FREE, 25 choice kick @ :10 rest
6 x 200 @ :15 rest as follows:
1&2: drill/kick/drill/swim by 50's
3- pull free br 4/2 on even 50's
6 x 100 @ 1:40 - 50 swim mod free br 4/2, 25 swim choice (mix it up) building to a FAST turn, then 25 drill, same stroke as 3rd 25
1:00 rest, check HR
SPEEDSET: concentrate on FAST breakouts
Warmdown until you feel loose, enjoy your day off!