Friday Morning, April 30, 2010

EC

After warmup...
2 x 100 @ :10 rest - 50 ra2 la2 free, 25 choice kick, 25 2 kicks 1 pull breaststroke
1 x 450 - 100 swim backstroke w/good turns & breakouts, 50 drill/swim choice
:10 rest
6 x 25 @ :40 odds drill, evens swim dps - all same stroke
2 x 200 @ :10 rest - 50 "blow it out the back" drill, 50 swim dps free
16 x 50 @ :50 as follows:
2- swim choice NO FREE
2- pull free br 4/2
1:00 rest - check HR
SPEEDSET
Warmdown at least a 200 before you go. Have a great day!