Thursday, February 4, 2010

EC

After warmup...
9 x 50 @ :10 rest as follows:
1- ra2 la2 free drill
2- choice drill NO FREE
3- swim same stroke as previous 50
3 x 150 @ :10 rest as follows (mix up strokes if you'd like):
1- drill/kick by 25's
2- drill/swim by 25's
3- swim/kick by 25's
15 x 50 @ :55 (@ :50 if you'd like, but no faster than that)-
2- swim dps free, take one less stroke on 2nd 25
1- swim all back or choice/NO FREE by 25's
1:00 rest - check HR
1 x 600 choice - all pull (with or w/out snorkel), swim backstroke with good turns or kick ez with good breakouts
With fins:
24 x 25 @ :45 in sets of 4 - the usual
200 easy loosen = 4050 scy.
Get to sleep as early as possible tonight, get excited for the meet. Have a great day!