Friday Morning, May 21, 2010

EC - outstanding job yesterday!

After warmup...
4 x 300 @ :15 rest as follows:
odds- 50 choice free drill, 50 choice drill NO FREE
evens- 75 drill/swim/drill NO FREE, 50 swim backstroke, 25 choice kick
After #4...
6 x 50 @ 1:00 - 25 swim free (count strokes), 25 fist free drill (count strokes again)
8 x 75 as follows:
2- swim free @ 1:10 - br 4/2 on 2nd 25
2- drill/swim/drill NO FREE @ 1:20
1 x 400 as follows:
50 swim free
25 swim 1/2 FAST 1/2 drill
25 swim build to FAST
1:00 rest, check HR immediately & OML
SPEEDSET
Warmdown with...
1 x 700 - 100 drill, 50 easy kick
Eat well today, stay hydrated. Have a great day!