Friday Morning, May 30, 2014

Jake B- written for scy


Friday Morning, May 30, 2014


800 as follows:
400 swim freestyle
400 drill/kick by 50's- different stroke for each 100
1:00 rest


4 x 50 @ 1:00- ra2 la2 free, good head position & even hip rotation
6 x 25 @ :35- odds are swim dist per stroke, evens are swim build to FAST while holding same good head position as you did while drilling.
4 x 75 @ 1:20- 50 2 kicks 1 pull breaststroke drill, 25 breast kick on back- squeeze your feet together at the end of each kick & feel the glide
6 x 50 @ 1:00 (you can go @ :10 rest if you'd like), 25 breast pull with free kick, 25 swim breaststroke build to FAST
9 x 100 as follows:
odds- swim neg split free @ 1:25
evens- swim/kick by 50's, all breaststroke @ 1:35- good udk's & pullouts
1:00 rest, check HR


Until you have to get out, finish up with...
25's as follows:
1&2- fly, @ :40 (#1 is fly pull with free kick, #2 is swim fly build to FAST)
3&4- kick your choice, but both are FAST, @ :10 rest
Go through these 4 x 25's as many times as you can before you have to get out.


Go a single 100 easy drill before you get out. Do an excellent job in school today & get excited for the last two weeks of short course workouts. Have a great day!