Tuesday, June 22, 2010

EC - AM, Orientation @ UM

After warmup...
13 x 100 @ :10 rest
odds- 50 choice free drill (can be ra2 la2, but not for all of them), 50 choice kick
evens- 25 breast pull w/free kick, 25 choice (another breaststroke drill, or swim breaststroke)
16 x 50 @ :45
2- swim free/choice by 25's (NO FREE on 2nd 25 of 2nd 50)
2- swim/kick by 25's
1:00 rest, check HR immediately & OML
12 sets of:
2 x 25 @ :40 jungle sprints
1 x 50 @ 1:00 from a dive - 20 yards swim FAST, 2nd 25 is moderate kick
No rest between sets, except after even sets, get right into...
1 x 100 drill @ 1:45
With fins, finish up with...
24 x 25 @ :40- the usual sets of 4.
200 drill before you get out = 5700 scy.
Enjoy your orientation, I hope everything goes well. I'll meet you up there tomorrow afternoon. Take good care of yourself & have a great day!