Tuesday, July 13, 2010

EC

After warmup...
3 x 150 @ :15 rest as follows:
50 ra2 la2 free drill, 50 choice backstroke drill, 50 swim backstroke
6 x 50 @ 1:00 - 25 swim build into the turn, then 2nd 25 is drill (odds free, evens NO FREE)
6 x 100 @ 1:25 (br 4/2 on last 25) as follows:
odds- swim free, except 3rd 25 is swim NO FREE
evens- swim free, except 3rd 25 is kick on back
1:00 rest, check HR
4 x 50 swim/kick @ :55
4 x 25 kick @ :35
odds- FAST breakout, then easy to the end
evens- FAST
1 x 200 pull free br 4/2 on even 50's no snorkel
1:00 rest
1 x 50 kick FAST for time @ 1:00
4 x 50 swim/kick @ :50
4 x 25 kick - as above - @ :40
1 x 200 pull as above
1:00 rest
1 x 50 kick FAST for time @ 1:00
4 x 50 swim/kick @ :45
4 x 25 kick - as above - @ :45
1 x 200 pull as above
1:00 rest
1 x 50 kick FAST for time @ 1:00
200 drill
4200 scy
Stretch tonight when you get home, keep drinking lots of water. Tomorrow am will be drilling & breaststroke tempo work, then pm quality LCM up at UM. Get excited for the meet, have a great day!