Wednesday Morning, January 6, 2010

EC & JD - written for scy
Outstanding training through the break; all drilling & easy pulling this morning

800/400
or...
400/400/200
The IM is 50 choice free drill then 50 drill/kick reverse IM order
1:00 rest
2 sets of:
4 x 50 6 kicks 1 stroke back @ 1:00
3 x 100 - 50 swim back, 50 fist free drill @ 1:40
3 x 100 - 25 fly kick on side, 50 kick choice on back, 25 2 fly/2 breast drill @ 1:40
4 x 75 @ 1:20 - 25 ra2 la2 free drill, 25 ra back, 25 la back
3 x 150 @ 2:45 - 75 swim back, 50 drill/swim by 25's NO FREE OR BACK, 25 choice skulling
No rest between sets.
After 2nd set, get right into...
12 x 50 @ :55 pull free - with snorkel or breathing 4/2 (EC) or 3/7 by 25's (JD)
1:00 rest - check HR
With fins...
24 x 25 @ :40 as follows:
2- breast pull w/free kick - FAST hands back to the front
1*- 1/2 swim FAST 1/2 drill
1*- swim build to FAST
* - should be the same stroke
EC - 5300 if you gt to finish the 25's - don't worry if you can't finish the 25's; see you this afternoon, be careful driving in the snow. Have a great day!
JD - finish up with...
1 x 1500 as follows
300 IM - 75 of each stroke, each 75 is drill/swim/drill by 25's
300 easy kick
300 pull free br 3/5/3/7/3/9 by 50's
300 swim back - good breakouts throughout
300 - 75 free, 75 NO FREE - each 75 is drill/drill/breast kick on back by 25's
7000 scy
Tomorrow we'll go something FAST. Eat well today, be careful getting around in the snow. Have a great day!