Monday Morning, October 12, 2009

EC & JD - written for scy
Great job racing this weekend!

800 or 400 swim freestyle
400 reverse IM - each 100 is 50 drill, 50 kick
200 easy skulling - EC only
1:00 rest
6 x 200 @ :15 rest
odds- 50 offside breathing drill, 50 choice drill NO FREE
evens- 50 kick choice negative split, 50 swim neg split, same stroke as NO FREE 50 above
After #6, :30 rest, then...
8 x 50 @ :45
odds- swim negative split free br 3 or 4/2
evens- swim/kick by 25's, your choice
1:00 rest - get HR immediately & OML
Breathing 4/2 (EC) & 3 (JD) throughout, 3 sets of:
3 x 150 swim free @ 2:00
2 x 150 swim free @ 1:50
1 x 150 swim free @ 1:40
In 2nd set, 2 @ 2:00, 2 @ 1:50 & 2 @ 1:40
In 3rd set, 1 @ 2:00, 2 @ 1:50 & 3 @ 1:40
1:00 rest - get HR immediately & OML
EC: 200 easy = 5500 scy. Kicking tonight, hope your back is better - have a great day!
JD:
18 x 50 as follows:
2- swim breast/back by 25's @ :50
1- kick @ :50
1st & 4th set of 3 @ :50
2nd & 5th set of 3 @ :45
3rd & 6th set of 3 @ :40
200 easy loosen = 6600 scy
Do an excellent job in school today, eat well. Tomorrow will be one long swim, then kicking. Have a great day!