Wednesday Morning, June 30, 2010

EC - TAPER TIME!!

After warmup...
4 x 50 @ :10 ra2 la2 free drill
6 x 100 @ 1:50- 50 swim free (br 4/2 on 2nd 25), 50 drill/kick by 25's choice NO FREE
8 x 75 @ :10 rest as follows:
2- 50 offside breathing free drill, 25 breast kick on back
2- 50 swim backstroke, 25 2 fly/2 breaststroke drill
12 x 50 pull free w/choice equipment @ :55 - roll hips, finish stroke
1:00 rest, check HR
With fins, 4 sets of:
4 x 25 breaststroke tempo @ :40
4 x 25 @ :40 - the usual
No rest between sets. Take off fins after 4th set
Finish up with...
8 x 50 @ :10 rest
odds- choice kick/breast kick on back by 25's
evens- drill/swim dist per stroke by 25's
1 x 600 pull free w/choice equipment - br 4/2 every 3rd 50 is no snorkel
4800 scy.
Wear your sunscreen today and drink lots of water. Make time for a big fat nap (or two) - remember, you're tapering. Have a great day!