Wednesday Morning, December 23, 2009

EC & JD - written for scy
Great job so far this week; sharp drilling today

800/400
or...
400/400/200
1:00 rest
8 x 100 (JD @ 1:40, EC @ :10 rest) as follows-
odds- 50 fist free, 50 double arm backstroke drill
evens- 50 swim back, 50 breast kick on back
6 sets of:
1 x 50 @ :50 - 25 swim free, 25 breast pull w/free kick
2 x 50 @ :50 - 25 swim free, 25 drill, swim or kick - NO FREE
1 x 150 pull free @ 2:15 - EC br 4/2; JD br 3/5/7 by 50's
No rest between sets.
After 6th set, check HR, then get right into...
1 x 1200 as follows:
300 pull free - EC br 4/2 throughout, JD br 3/5/7 by 100's
200 drill-swim by 50's NO FREE
100 skulling
100 IM swim
200 kick - 50 free, 50 NO FREE
300 swim backstroke - great turns & breakouts throughout
1:00 rest - check HR
EC - 200 easy loosen = 5000 scy. Stretch this morning, try to get a nap today. Have a great day!
JD - 2 sets of:
4 x 75 swim free @ 1:00 br 3
6 x 75 @ 1:10 - 1st set is 50 back, 25 breast; 2nd set is 50 breast, 25 free
No rest between sets.
200 easy drill after 2nd set = 6700 scy.
Eat well today, stay hydrated - BIG day tomorrow. Have a great day!