Friday Morning, June 4, 2010

EC

After warmup...
1 x 450 - odd 50's are ra2 la2 free drill, even 50's are choice backstroke drill
:20 rest
5 x 50 @ :10 rest swim dps free/kick choice by 25's
1 x 450 - odd 50's are offside breathing free drill, even 50's are drill/swim choice
:20 rest
7 x 50 @ :50 swim choice/different choice - build the first 25 to a FAST turn.
1 x 600 as follows:
100- choice drill
100- kick/swim by 25's, each 25 is 1/2 FAST 1/2 easy
1:00 rest, check HR immediately & OML
SPEEDSET- 2 rounds
Warmdown as you see fit
Have a great day!