Monday, January 25, 2010

EC

After warmup...
8 x 75 @ :10 rest
odds- 50 offside breathing free drill, 25 breast kick on back
evens- 50 drill/swim choice NO FREE, 25 fly kick on side
4 x 75 swim free/NO FREE/free by 25's @ 1:10
16 x 25 @ :40
2- 1/2 swim FAST 1/2 drill
1- swim build to FAST
1- all drill
3 sets of:
4 x 50 kick @ 1:00 desc 1-4 to all out FAST
2 x 200 kick negative split @ 3:30
4 x 50 kick FAST @ :10 rest
300 pull free br 4/2 on 2nd 100 or use snorkel @ 4:30
No rest between sets.
With fins, finish up with...
16 x 50 @ 1:00
2- 25 swim build to FAST turn, then 25 drill
2- 25 swim 1/2 FAST 1/2 drill, 25 kick on back w/arms towards ceiling
200 easy drill after #16 = 6600 scy.
Eat well tonight & try to get a good night's sleep, hope your exam goes well tomorrow. Have a great day!