Thursday Morning, October 1, 2009

RW - written for scy
Big day today, get right to it.

400 swim freestyle
400 reverse IM drill - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
4 sets of:
1 x 75 @ 1:15 - 50 fist free, 25 breast kick on back
1 x 100 @ 1:45 - 25 right arm backstroke, 25 left arm backstroke, 50 breast pull w/free kick
1 x 50 kick ez/FAST @ :50
1 x 125 - 25 fly kick on side, 50 swim negative split backstroke, 50 choice skulling
:30 rest between sets.
After 4th set, get right into...
9 x 100 as follows:
2- 50 swim back, 50 kick choice - on back or with board - @ 1:20
1- swim free br 4/2 @ 1:10
1:00 rest
9 x 100 kick as follows:
3- kick on back @ 1:20;
3- kick w/board @ 1:30
3- kick IM order by 25's - either with board or on back - all FAST @ :15 rest
1:00 rest
Finish up with..
9 x 100 swim/kick by 50's @ 1:40 - desc 1-3's to all out smoking FAST
1-3 free;
4-6 backstroke;
7-9 choice
300 easy loosen = 5400 scy.
Do an excellent job with school today, eat well and have a water bottle with you throughout the day. I'll give you a call today on your cell phone at about 4:50 p.m. - I'll be on my way up to Northfield, so I'll have time to speak with you. We need to talk about your events for the October 11 meet. Have a great day!