Monday Morning, February 22, 2010

JD

After warmup...
9 x 50 @ 1:00
2- 25 catch-up free, 25 fly kick on side
1- 25 choice drill NO FREE, 25 breast kick on back
3 x 150 @ :10 rest as follows:
75 drill/swim/drill NO FREE
50 swim free br 3/5 by 25's (br 3/7 on 2nd 150, then 3/9 on 3rd 150)
25 kick on back w/FAST dolphin kick underwater to the breakout
4 sets of:
3 x 100 @ 1:40
1- swim free w/moderate neg split
2- swim free/NO FREE by 50's
3- swim/kick by 50's
1 x 200 swim - BIG 6 beat kick on 3rd 50 - odd sets free, even sets backstroke
:30 rest between sets.
Finish up with...
6 sets of:
1 x 50 swim fly/back @ :55
1 x 25 kick FAST breaststroke @ :40
1 x 25 kick FAST free @ :40
1 x 50 swim breast/free @ :55
1 x 25 kick FAST fly @ :40
1 x 25 kick FAST back @ :40
No rest between sets.
300 easy pull after last set = 5600 scy.
Do an excellent job in school today. Have a great day!