Thursday Morning, June 24, 2010

EC - glad your orientation is behind you, you're going to have a great Freshman year!

After warmup...
3 x 200 @ :20 rest as follows:
odds- 50 offside breathing drill, 50 choice drill NO FREE
#2- kick, neg split each 100
14 x 50 @ :10 rest as follows:
odds- choice drill/swim free by 25's
evens- choice drill/swim NO FREE by 25's
3 x 200 @ :20 rest as follows:
odds- kick choice, negative split by 100's
#2- IM, 100 drill, 100 swim
1:00 rest, check HR immediately & OML
With fins,
12 x 25 @ :40- breaststroke tempo drill
1:00 rest, take fins off.
8 sets of:
:20 choice vertical kick
:10 rest
1 x 50 @ 1:00- 25 kick choice on back w/explosive dolphin kick to the breakout, then 25 choice swim - different stroke for each 50
1 x 100 swim 50 back, 50 breast @ 1:45 - neg split each 50 on even sets
No rest between sets.
Check HR after last set.
With fins, finish up with...
24 x 25 @ :40 - the usual sets of 4.
200 drill before you go = 5200 scy.
Stretch this morning, eat well and get a quick nap if you can. See you at 11:15 at the Rec. Center. Have a great day!