Friday, August 13, 2010

EC

After warmup...
6 x 100 @ 1:40 as follows:
odds- 50 ra2 la2 free drill, 50 6 kicks 1 stroke back drill
evens- 50 swim free, 25 fly kick on side, 25 "blow it out the back" fly drill
6 x 300 @ :20 rest as follows:
odds- 200- drill/kick by 50's, then last 100 is swim/skulling by 50's
evens- pull free, descend 1-3 to what you can
1:00 rest after #6, check HR immediately & OML
12 x 100 as follows:
1- kick choice @ 1:40, make interval
2- swim IM @ 1:30
3- swim free/NO FREE by 50's @ 1:20
After #12, check HR
200 easy drill, then check HR again.
Hope your lessons go well today, wear your sunscreen. Have a great day!