Tuesday Morning, September 22, 2009

DISTANCE - written for scy
Take note of the different warmup today...

800 swim freestyle
12 x 50 drill/swim by 25's @ :10 rest - 3 of each stroke, starting with free, then breast, etc...
200 easy choice skulling
1:00 rest
6 sets of:
2 x 50 @ 1:00 - ra2 la2 free drill - steady kick to drive you, feel water on forearms
1 x 100 kick negative split choice on back
:30 FAST vertical dolphin kick
2 x 75 kick IM order by 25's w/board @ 1:30 descend 1-2; #2 in each set should be juicy
No rest between sets
After 6th set, continue right into...
12 x 50 kick choice @ :50 - great breakouts throughout
15 x 50 swim
2 @ :50 choice
1 @ :35 freestyle
200 easy loosen = 5250 scy.
Do an excellent job on your HW tonight, eat well. Tomorrow some work on breaststroke. Have a great day!