Friday Morning, April 16, 2010

EC

After warmup...
6 x 75 @ :10 rest - 50 fist free drill, 25 choice kick
1 x 200 free @ :10 rest - 50 dist per stroke, 50 choice drill
6 x 75 @ :10 rest - 50 drill NO FREE, 25 swim - same stroke stroke
1 x 200 @ :10 rest - swim/kick by 50's, NO FREE
6 x 100 @ 1:40 - 50 swim free, 50 drill/swim NO FREE
1:00 rest - check HR
SPEEDSET
Warmdown with...
6 x 150 @ :10 rest as follows
odds- pull free br 4/2 on 2nd 50
evens- drill/kick/drill by 50's choice
4600 scy
Have a great day!