Friday Morning, July 9, 2010

EC

After warmup...
1 x 350 as follows:
odd 50's- offside breathing free drill
even 50's- drill choice breaststroke
:20 rest
9 x 50 as follows:
2- swim dps/drill @ 1:00 - 1 free, 1 NO FREE
1- swim free/NO FREE by 25's @ :50
4 x 200 @ :15 rest as follows:
odds- 50 swim back, 50 choice drill NO FREE OR BACK
evens- 50 choice skulling, 50 choice kick
3 x 100 swim free/NO FREE by 50's @ 1:30
4 x 25 jungle sprints @ :45
1:00 rest, check HR
SPEEDSET- just two rounds!
Warmdown with...
2 x 400
1- drill/kick by 50's
1- pull, br 4/2 on even 50's if no snorkel
Stretch today if you can before lessons, be sure to drink lots of water after being outside- and wear your sunscreen. This afternoon at 12:45. Have a great day!