Wednesday Morning, July 15, 2009

EC & IV - written for scy
Juicy kicking yesterday!

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/breast kick on back
200 easy choice skulling
1:00 rest
5 x 50 @ :10 rest - 25 choice drill 25 easy choice kick
5 x 50 @ :10 rest - offside breathing freestyle drill
3 x 100 @ :15 rest - 50 fist free drill, 50 2 kicks 1 pull breaststroke drill
3 x 100 drill/swim breaststroke by 25's @ :15 rest
9 x 50 @ :55 - 2 swim smooth free br 4/2, 1 swim free/NO FREE by 25's
7 x 100 @ 1:35 - odds are swim relaxed freestyle, evens are 50 back/ 50 choice
1 x 450 pull free br 4/2
1:00 rest
With fins:
24 x 25 @ :40 as follows:
1- 1/2 FAST 1/2 drill; 2- all drill; 3- swim build to all out FAST
200 easy loosen = 4500 scy. Stretch today, get a nap if you can. Isabelle, it's been great having you here with us! Feel free to come back anytime - keep in touch! Have a great day!