Friday Morning, March 5, 2010

EC

After warmup...
4 x 100 @ 1:45 - 50 choice free drill, 50 choice kick
4 x 75 @ 1:15 - 50 fist free drill, 25 2 kicks 1 pull breaststroke
3 x 150 @ :10 rest - 50 swim free, 50 drill/swim choice, 50 kick w/moderate negative split
6 x 50 swim easy choice @ :50, except 2nd breakout should be explosive
6 x 50 @ 1:00 - 25 swim dps, 25 drill, desc stroke count 1-3/4-6
1:00 rest
SPEEDSET: 8 x 50 from a dive @ 2:00 - concentrate on good starts & breakouts
Warmdown until your legs feel loose.
Do a good job in school today, keep eating well & stay hydrated. Have a great day!