Wednesday Morning, October 28, 2009

EC & JD - written for scy
Jacob- good warmup, then moderate swim/kicks today

EC- 400/400/200
JD- 800 & 400 - the IM is drill/swim for both of you by 25's
1:00 rest
8 x 100 as follows:
50 ra2 la2 free, 50 swim free @ 1:40 - except #3 & #6 are 50 breast pull w/free kick, 50 breast kick on back
1 x 600 swim - 100 swim back, 50 drill/swim breaststroke by 25's
8 x 75 swim free @ 1:10 - except middle 25 on evens is swim breaststroke; JD br 3, EC br 4/2 on last 25
1:00 rest - get HR immediately & OML
12 x 100 @ 1:50 in sets of 3:
1&2: 25 fly kick on side, 50 swim choice, 25 choice skulling
3- kick moderate negative split
JD: 200 easy loosen after #12 = 4600 scy
EC: 12 x 50 @ :50 - 4 pull br 4/2, 4 choice, last 4 pull again = 5000 scy.
Eat well today, stay hydrated - get excited for the Grand Prix meet. Have a great day!