Wednesday Morning, September 16, 2009

EC & JD - written for scy

600 or 400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
6 x 50 @ 1:00 - 25 double arm backstroke - keep head flat, 25 choice free drill
4 x 75 @ :10 rest - 50 offside breathing freestyle drill, 25 breast kick on back
4 x 100 @ :15 rest - 50 swim backstroke - keep head back, 50 fly kick on side
3 x 200 @ :20 rest - 50 drill, 50 swim negative split backstroke
1:00 rest
3 x 400 pull free br 4/2 for Erin, 3/5/7/9 by 50's for Jacob, all @ :20 rest - not fast here, concentrate on rolling hips, finishing your stroke
With fins, finish up with...
8 x 75 @ 1:20 (@ 1:30 if you need to):
50 choice breaststroke drill w/FAST recovery back to the front, 25 fly kick on side OR 25 kick on back w/arms toward ceiling
200 easy loosen = 4600 scy (EC) or 4800 scy (JD). Do an excellent job in school today, drink plenty of fluids in this warm weather. Have a great day!