Wednesday Morning, April 21, 2010

EC

After warmup...
3 sets of:
2 x 150 @ :10 rest- 50 ra2 la2 free drill, 50 offside breathing drill, 50 1/2 ra 1/2 la back drill
1 x 200 @ 3:30 - 100 swim freestyle, 100 drill/swim backstroke by 25's
4 x 25 @ :40 - 2 kicks 1 pull breaststroke
1 x 400** pull choice free - can go 100's pull @ 1:35 if you'd like
:30 rest between sets
**in 2nd set, go 600 pull; in 3rd set, go 800 pull or swim backstroke
After 3rd set, check HR, then finish up with...
3 sets of:
2 x 75 swim free br 4/2 on 2nd 25 @ 1:10
2 x 50 swim choice NO FREE @ :50
No rest between sets.
5350 scy.
Speedwork tonight. Have a great day!