Wednesday Morning, June 2, 2010

EC

After warmup...
3 sets of:
1 x 100 catch-up freestyle drill @ 1:45
4 x 25 @ :10 rest swim dist per stroke free
1 x 100 choice drill NO FREE, all the same stroke @ 1:45
2 x 50 @ 1:00 swim/kick - same stroke as 100 above
1 x 100 - 50 "blow it out the back" fly drill, 50 choice skulling
:10 rest
1 x 400 - pull free, swim back or kick - something different in each set
1:00 rest between sets, check HR after each 400
After 3rd set...
12 x 25 @ :40 - breaststroke tempo drill
1:00 rest
With fins, finish up with...
24 x 25 @ :40 - the usual sets of 4 (but I'm going to switch it up later in the week before the meet)
200 drill after the fin set = 4800 scy
Last Wednesday in high school - maybe you'll watch Dirty Jobs to mark the occasion! Have a great day!