Wednesday Morning, January 20, 2010

EC & JD

After warmup, get right into...
4 sets of 3 x 150 as follows:
1- 50 offside breathing free drill, 25 breast kick on back @ 2:45
2- 50 choice breaststroke drill, 25 fly pull w/free kick @ 2:30
3- 75 swim backstroke, 75 drill/swim/drill by 25's NO FREE @ 2:15
No rest between sets of 3; check HR after last 150
With fins, 4 rounds of:
8 x 25 @ :40
odds- 1/2 swim FAST 1/2 drill
evens- swim all out FAST
...except #'s 3 & 6 are LUNGBUSTER @ :20
3 x 50 breast pull w/free kick desc 1-3 @ 1:00 to something juicy
No rest between sets.
After 4th set...
EC
1 x 400 pull w/snorkel
:20 rest
1 x 400 swim backstroke - move into your turns quickly
:20 rest
1 x 400 choice drill
5400 scy - Have a great day!
JD
1 x 1200 pull free - 1st & 3rd 400 are with the snorkel; middle 400 is br 3/5/7/9 by 100's
1 x 1200 swim backstroke - steady kick, head back & thumbs out first/pinkies in first
200 easy drill = 7000 scy - Have a great day!