Tuesday Morning, June 8, 2010

EC - check your HR as soon as possible this morning.

After warmup...
3 x 200 @ :15 rest - 50 offside breathing free drill, 50 choice drill NO FREE, except #3 is offside breathing drill/choice kick by 50's
6 x 50 @ :50 swim/kick free by 25's, desc 4-6 to something moderate
3 x 200 @ :15 rest- 100 free, 100 NO FREE - each 100 is drill/swim by 50's
6 x 50 @ :40 swim/kick choice
1:00 rest, check HR immediately & OML
2 sets of:
16 x 100 as follows:
4 x 100 swim @ 1:15 - 50 free, 50 NO FREE
3 @ 1:15- swim free moderate neg split br 4/2 on 2nd 50
1 @ 1:05- make the interval
3 @ 1:20- swim free, except 3rd 25 is kick, last 25 is br 4/2
1 @ 1:10- as above
1 x 400 pull neg split free, descend the 2nd 200 to what you can
1:00 rest between sets, check HR
200 drill after 2nd set = 6200 scy.
Enjoy your LAST DAY OF HS, hope your exam goes well. See you at 3:30, have a great day!