Monday Morning, February 22, 2010

EC

After warmup...
4 x 50 fist free drill @ :10 rest (go swim free/fist free drill by 25's in 2nd set)
4 x 75 @ 1:15 - 25 swim free, 50 drill/swim NO FREE
No rest between sets.
From the middle of the pool:
8 x 2-turn 50's @ 1:05 - 1st turn perfect, 2nd turn perfect & FAST
1:00 rest
4 sets of:
3 x 125 swim free @ 1:40
1 x 125 swim free @ 1:30
After 4th set, check HR immediately & OML
Finish up with:
8 x 12 1/2 FAST from a dive - drill back in to the wall
100 easy loosen = 4500 scy.
Eat well today, have plenty of water at school. Have a great day!