Monday Morning, September 21, 2009

DISTANCE - written for scy
Big day yesterday, great job!

600 swim freestyle
400 reverse IM - each 100 is drill/breast kick on back/drill/fly kick on side by 25's
200 easy choice skulling
1:00 rest
16 x 75 @ :15 rest
2- 50 offside breathing free, 25 choice easy kick
2- drill/swim/drill by 25's NO FREE
4 x 600 @ :30 rest as follows:
odds- drill & kick:
50 - ra pull/la kick, la pull/ra kick
50 - fist free drill, feel water on forearms
100 easy choice kick w/great dolphin kick off of every turn
evens- pull free br 3/5/7/9 by 50's
Before you go, starts & dolphin kick breakouts to the surface
200 easy loosen = 5000 scy. Do an excellent job in school today, get excited for the rest of the week. Have a great day!