Wednesday Morning, April 14, 2010

EC

After warmup...
2 x 250 @ :10 rest - odd 50's are choice free drill, even 50's are easy breaststroke kick
5 x 50 @ 1:00 choice drill/"blow it out the back" fly drill
6 x 75 @ 1:20 - 2 kicks 1 pull breast, last 25 fly kick on side
5 x 50 @ 1:00 - 25 ra only backstroke, 25 la only backstroke
8 x 100 @ 1:45 - 50 swim backstroke nice & relaxed, keep head back, 50 drill/swim breaststroke
3 x 350 @ :10 rest as follows:
150 pull free br 4/2 on 2nd 50
100 IM drill
50 choice kick
50 easy skulling
10 x 50 @ :55
odds- easy swim choice
evens- easy kick choice
200 easy drill = 5000 scy
Drink plenty of water today, speedwork tonight - no fins. Have a great day!