Thur, Nov 12, 2009 Day 4 -> Fly
7:10pm stretching and dryland  - arm raises emphasize the chin drop... go through that demo at this point. => stand up demo with arm raises and head back and forward [1min] (while still dry, and once when in water later on) 7:20pm name game: 10min  [start 7:30pm] fist PU til drop x2, 1 set yoga situps [3min] WU 200S + 50K dolphin +150S + 50K flutter +100Pull [500yd | end 7:42pm]
[start 7:43pm] Kick Set: 12X 50s, kick underwater 1/2 way on odds, 8sR [end 7:55pm] Bradden-14X  [start 7:56pm] Fly mechanics: [9min] drive the chest down. hand entry no narrower than shoulder width. thumbs down. key hole arms. walk thru and go thru with for several rounds.  2-beat kick. Large kick with the chest drive, after-kick order of events : "drive-enter, KICK, pull-to-breathe-kick" bring suit in case of in water demo.
Swim: [start 8:05] fins for newbs. (breathe 2-patttern) one-armed fly. 25's.  Right arm down, L. arm back. 2X {8 X 25's : 4-right, 4-Left, 2 together. 7sR, 25sR/set} [400yd | 9min end 8:14pm] 50EZ  [start 8:15pm] 2x {6x75s (25 4R-4L-2S Fly drill, 25 Chc, 25 Fr), 15sR} 30sR/set [(1:30x8x2=24min) end 8:40pm] 50EZ  [start 8:43pm] 6X (desc. 50's use clock. run on the :50/:55/:60/1:05, 1-3, 4-6) [end 8:49pm]  sprint 25's til 8:57pm EZ 100