Friday, July 16, 2010

EC

After warmup...
3 x 100 @ :15 rest- 50 offside breathing free drill, 50 choice kick
2 x 175 @ :15 rest- 75 swim dps free (descend stroke count if you can), 100 drill/swim NO FREE
9 x 50 swim @ :55- odds are free br 4/2 on 2nd 25, evens are swim free/choice by 25's
2 sets of:
2 x 75 swim free @ 1:05- br 4/2 on 2nd 25, build kick to mod on 3rd 25
4 x 25 kick @ :45- 1/2 FAST 1/2 easy with real explosive underwater dolphin kick
1 x 200 pull free- br 4/2 on 3rd 50 if no snorkel
1:00 rest between sets, check HR
After 2nd set...
4 x 25 from a dive (drill back to the deep end)
1:00 rest
With fins, finish up with...
24 x 25 @ :45- the usual (one last time!)
200 drill = 4000scy
Stretch tonight, eat well and drink lots of water this weekend - keep resting and get excited for the meet! Meet me at 11:15 a.m. on Sunday for LCM at UM. Have a great day!