Sunday, February 28, 2010

EC

After warmup...
9 x 50 @ :10 rest - 2 catchup free drill, 1 drill NO FREE
3 x 150 @ :10 rest as follows:
75 swim back, 50 drill/swim NO BACK OR FREE, 25 kick choice w/FAST breakout
3 sets of:
4 x 50 kick @ :50
1 x 300 pull - one set w/snorkel, roll hips evenly, finish stroke
1:00 rest between sets.
With fins, finish up with...
24 x 25 @ :45 - the usual sets of 4
200 easy drill = 4200 scy.
See you tomorrow morning, have a great day!