Wednesday Morning, August 4, 2010

EC & MW

After warmup...
16 x 100 in 4 sets of 4 as follows:
1- 50 ra2 la2 free drill, 50 breast kick on back @ 1:45
2- 50 6 kicks 1 stroke backstroke, 50 2 kicks 1 pull breaststroke @ 1:45
3- 50 swim choice 50 kick choice @ 1:40
4- swim IM @ 1:40
1:00 rest after #16, check HR
18 x 50 @ :55...
2- kick negative split - good strong dolphin kick off of each wall
1- swim NO FREE
Check HR after #18 & OML
200 easy drill = 3700 scy.
Stretch today, drink plenty of water and wear your sunscreen! Have a great day!