Wednesday, March 10, 2010

EC - meet warmup @ UM; make any changes - intervals, etc... as you see fit; change into your suit whenever you're ready

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill choice kick by 25's
200 easy choice skulling
4 x 75 @ :10 rest - 50 choice free drill, 25 breast kick on back
4 x 50 @ :10 rest - 25 ra2 la2 free drill, 25 fly kick on side
2 x 200 @ :20 rest - drill/kick/drill/swim by 50's - 1 free, 1 NO FREE
12 x 50 @ :55 in sets of 4:
1-2 swim free
3- swim choice/free by 25's
4- swim/kick choice by 25's
300 swim easy choice - mix in some drilling if you'd like
1:00 rest
Starts & breakouts, maybe 25's build for 200 yards
200 easy drill = 3200
Have a great day!