Wednesday Morning, February 10, 2010

EC

After warmup...
3 sets of:
4 x 50 @ 1:00 - 6 kicks 1 pull backstroke (can change drill from set to set)
1 x 150 swim back/free/back by 50's - neg split each 50
:30 rest between sets; check HR after 3rd set, then...
1 x 1500 as follows:
300 swim back - neg split even 50's/200 drill back
300 swim breast/free - 75 of each, twice, then 100 breast drill, 100 free drill
300 swim IM - 3 x 100 IM swim/200 kick breaststroke - choice, w/board or on back
1:00 rest - check HR
With fins:
24 x 25 @ :40 - the usual sets of 4
200 drill = 4350 scy
Work on starts until you have to go - some free, but at least 4 backstroke
Be careful driving to school, have a great day!