Wednesday, June 30, 2010

EC

After warmup...
3 x 300 @ :20 rest as follows:
1- 50 choice free drill, 50 swim dps free
2- 75 d-k-s NO FREE, 75 d-k-s free
3- IM order by 75, each 75 is d-k-s
1:00 rest
36 x 100, all @ 1:30 as follows:
2- swim free
2- swim free/NO FREE by 50's
2- swim/kick choice
Go through that 4 times, adding 2 x 100 swim free to each round; so last round will be 8 x 100 swim free @ 1:30, then 2 free/NO FREE, then 2 swim/kick
5500 scy
Stretch tonight, continue to think R-E-S-T, and get excited for the meet. Have a great day!