Wednesday Morning, February 3, 2010

EC

After warmup...
3 x 200 @ :10 rest - drill/kick/drill/swim dps by 50's, desc your stroke count on the 50 swim 1-3
4 x 100 @ :10 rest - 50 easy choice skulling, 50 drill/swim by 25's
6 x 75 @ :10 rest - 25 breast kick on back, 50 choice breast drill
3 x 250 @ :10 rest - 100 swim back or free, then 150 drill/swim by 25's breaststroke or fly
With snorkel:
8 x 100 pull free @ 1:35 - rotate hips evenly, finish stroke
1:00 rest - check HR
At the flags...
12 x half-turns, moving your torso as quickly as you can into the turn
With fins, finish up with..
24 x 25 @ :40 in sets of 4
200 easy drill = 4800 scy.
Get excited for the meet, have a great day!