Friday, August 20, 2010

EC

After warmup...
2 x 250 @ :15 rest - 50 offside breathing free drill, then 100 drill/kick choice by 25's
6 x 75 @ :10 rest - 25 fly kick on side, 50 choice backstroke drill
4 x 100 @ 1:40 - 50 swim dps free, 50 breaststroke drill - 2 different drills on each 50
1 x 700 as follows:
odd 100's, kick choice
even 100's, swim IM, descend them if you can
1:00 rest, check HR immediately & OML
6 sets of:
6 x 50 as follows, all @ :50, except last 2 sets can be @ :45 if you'd like....
2- swim free br 4/2 on 2nd 25
2- choice kick, good underwater dolphin kick
2- swim IM order by 25's
200 drill after last set = 5000 scy
Glad you're getting things squared away up at school. Wear your sunscreen today, try to get a nap. Have a great day!