Tuesday Morning, September 1, 2009

DISTANCE - written for scy

600 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
With pull buoy:
6 x 50 @ :10 rest - double arm backstroke drill, feel yourself stop completely before starting next pull;
6 x 50 @ 1:00 - 25 kick streamlined on back, feel yourself moving forward with just your kick; 25 fly kick on side keeping your head & torso as still as possible
1 x 400 swim backstroke - add the kick & pull together, let the kick drive you, then add in the stroke
1:00 rest
4 sets of:
4 x 50 kick @ :45
1:00 FAST vertical dolphin kick
2 x 75 kick FAST @ 1:45
No rest between sets.
200 easy loosen = 3800 scy.
Do an excellent job in school today & enjoy your trip to the State Fair - if you see Garrison Keillor, tell him I said "more 'Dusty & Lefty' on PHC!" See you on Thursday at the RAC. Have a great day!