Wednesday Morning, September 23, 2009

EC & JD - written for scy

EC- 400/400/200 - 400 reverse IM is drill/drill/breast kick on back/kick choice
JD- 800/12 x 50/200 - 12 x 50 are drill/swim @ :10 rest
1:00 rest
5 x 50 offside breathing free drill @ :10 rest
2 x 200 @ :15 rest - 50 fist free drill, 50 swim free
8 x 75 @ :10 rest - 25 fly kick on side, 50 drill/swim by 25's NO FREE
3 x 150 @ :15 rest - 50 drill, 25 swim - all backstroke
1:00 rest - get HR immediately & OML
With choice pulling equipment:
12 x 100 pull free @ 1:30 - roll hips, finish stroke; EC br 4/2; JD br 3/5, then 3/7, then 3/9 by 50's
With fins, finish up with...
12 x 50 @ 1:00 breast pull w/free kick - hands should recover quickly back to the front
EC - 200 easy = 4700 scy
JD - 200 easy = 5300 scy.
Do an excellent job in school today and drink plenty of water whenever you can. Have a great day!