Tuesday Morning, October 13, 2009

RW - written for scy
Congratulations on being accepted at Iowa!!

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ :10 rest - 50 offside breathing drill, 25 breast kick on back
6 x 50 @ 1:00 - 25 right arm only backstroke drill, 25 left arm only - keep opposite arm at your side and really feel your body roll as you pull with just one arm
4 x 100 @ 1:40 - 50 swim neg split backstroke, 50 kick ez/FAST by 25's w/board
1:00 rest
12 sets of:
:20 FAST vertical dolphin kicking
2 x 25 kick FAST @ :40
1 x 100 swim BIG negative split free - see if you can go 26 on the 2nd 50, right from the flip turn
:10 rest
1 x 50 @ 1:00 kick FAST for time - can you break :30??
No rest between sets.
100 easy drill after 4th & 8th sets.
After 12th set...
6 x 100 pull free br 4/2 @ 1:30
5200 scy.
Do an excellent job with your classes today, eat well and try to stretch tonight if you can after this big kicking today. I'll give you a call tonight on my way home. Have a great day!