Friday Morning, August 6, 2010

EC

After warmup...
4 x 450 @ :20 rest as follows:
odds- 150 drill/swim by 25 NO FREE, 150 swim backstroke, 150 kick choice, neg split each 50 - can be with a board
evens- pull free br 4/2 on every 3rd 50
1:00 rest, check HR
Finish up with 6 sets of:
:20 FAST vertical dolphin kick
:10 rest
1 x 100 IM kick moderate
:20 rest
1 x 50 @ 1:00 kick FAST free on back
No rest between sets, check HR after 6th set.
200 easy drill after 6th set = 3900 scy
Stretch today, get a nap if you can after lessons and wear your sunscreen! Have a great day!