Friday Morning, June 25, 2010

EC - great job yesterday!

After warmup...
2 sets of:
3 x 100 @ :10 rest- 50 fist free drill, 50 easy choice kick
3 x 150 @ :10 rest- 75 drill/swim/drill NO FREE, 50 ra2 la2 free, 25 breast kick on back
7 x 50 @ :50 (@:45 in 2nd set) as follows:
1st set: swim/kick, or swim free/swim FAST choice for 10 yards, then drill to the end
2nd set: swim free/NO FREE, build one of the 25's to 85% or so - different 25 on each 50
No rest between sets, check HR after 2nd set.
SPEEDSET: 2 sets of 4 x 50's @ :10 rest
Warmdown at least 800 yards of drilling & easy kicking
4400 scy
Stretch today, wear your sunscreen & enjoy the wedding. Have a great day!