Friday Morning, May 28, 2010

EC

After warmup...
4 x 75 @ :10 rest- 50 fist free, 25 breast kick on back
4 x 100 @ 1:45- 50 drill/swim free, 50 drill/swim NO FREE
4 x 175 @ 3:30 as follows:
50 swim free
75 choice kick - middle 25 is build to strong
50 swim build to FAST/drill by 25's NO FREE
18 x 50 @ :55 (last 12 @ :50 if you're feeling up to it)
odds- swim backstroke
evens- choice, but no more than two in a row of the same thing - ex: back/free/back/free/back/breast swim-kick
1:00 rest, check HR immediately & OML
SPEEDSET
Warmdown with 100 drill/100 swim/100 kick until you have to go. Have a great day!