Monday Afternoon, April 5, 2010

EC

After warmup...
8 x 75 @ :10 rest
odds- 50 50 fist free drill, 25 breast kick on back
evens- 50 offside breathing free drill, 25 drill choice NO FREE
15 x 100 as follows, all @ 1:20-
1- swim negative split free br 4/2 on 2nd 50
2- swim free/NO FREE by 50's
3- swim/kick choice by 50's
1:00 rest after #15, check HR immediately & OML
16 x 200 as follows (every 4th 200 is swim BIG 2nd 50 split free @ 3:00 br 4/2, hold for 3rd 50):
1 x 150 kick negative split @ 2:30
With bleach bottle..
:20 FAST vertical kick - rotate through fly, breast & free
:10 rest
1 x 25 kick choice FAST w/board
:10 rest
1 x 25 LUNGBUSTER! @ 1:00
200 drill after last set = 6500 scy
Stretch tonight, get excited for the last part of your senior year! Have a great day!