Wednesday Morning, October 7, 2009

EC & JD - written for scy
Excellent job so far this week; big drilling today

400/400/200 for EC
800/400 for JD
400 reverse IM is drill/kick/swim/kick by 25's
1:00 rest
2 sets of:
3 x 125 @ :10 rest - 50 ra2 la2 free, 50 2 kicks 1 pull breast, 25 fly kick on side
3 x 75 swim breast/kick breast on back/swim breast by 25's @ 1:30 (@ 1:20 in 2nd set)
After 2nd set...
16 x 50 in sets of 4:
2- swim/kick free by 25's @ :55
2- swim breast/free by 25's @ :55
2nd set of 4 @ :50, 3rd set of 4 @ :55, 4th set of 4 @ :45
After last 50, get right into...
6 x 150 @ 2:10 pull free br 4/2 (EC) and 3/5/7 by 50's (JD)
1:00 rest - get HR immediately & OML
4 sets of...(EC - go until you need to get out, maybe get 9 x 100's in)
1 x 100 back drill - 25 ra only, 25 la only, 50 6 kicks 1 stroke drill - concentrate on keeping your head flat
:10 rest
1 x 100 @ 1:45 swim dist per stroke backstroke @ 1:40 - desc stroke count 1-2 by 25's
1 x 100 swim easy freestyle br 4/2 (EC) or 3 (JD)
No rest between sets.
EC - 200 easy if you need to, have a great day!
JD - finish up with...
1 x 700 as follows:
odd 100's - swim backstroke w/great breakouts, keep head back
even 100's- pull free br 5/9 by 50's
200 easy loosen = 6200 scy.
Do an excellent job in school today, eat well & get excited for the meet. Tomorrow will be kicking. Have a great day!