Monday Morning, January 25, 2010

EC - well done yesterday!

After warmup, get right into 2 sets of:
4 x 50 offside breathing free drill @ :10 rest
4 x 25 breast pull w/free kick @ :10 rest
4 x 75 all breaststroke - swim/breast kick on back/swim - 3rd 25 faster than 1st 25, all @ :10 rest
1:00 rest after 2nd set, check HR
24 x 50 in 3 sets of 8:
4- pull free w/choice equipment or snorkel @ :45
4- swim breast/free by 25's - 1st set @ :50, then 2nd set @ :45, last set @ :40
1:00 rest after #24, check HR
9 x 200 @ 2:40, 2nd 100 of every one is 85-90%, nothing more than that
1- free, br 4/2 on 2nd 100
2- backstroke
3- 100 free/100 breaststroke
200 easy drill = 5400 scy. Hope your exams go well, have a great day!