Friday Morning, February 12, 2010

EC

After warmup...
4 x 250 @ :10 rest as follows:
100 drill/swim free by 25's, 50 choice easy kick on back, 100 drill/swim by 25's NO FREE
3 x 200 swim @ 3:00 - 100 backstroke, 100 choice - roll hips & keep head back on backstroke, smooth & long on 2nd 100
2 x 150 @ :20 rest - 50 choice breaststroke drill, 25 swim breaststroke, then 25 drill breast & 50 swim breast
1 x 100 easy choice skulling
1:00 rest, check HR
SPEEDSET
Warmdown with...
8 x 100 as follows:
odds- pull free br 4/2 on 2nd 50 @ 1:25
evens- swim backstroke or drill/swim by 25's NO FREE
200 easy loosen = 4800 scy.
Do a good job with the kicking this afternoon, enjoy your day off tomorrow!