Five 5's for Janet

Birthday week for Janet

-all Freestyle swimming, no toys

day1

2 x 375 ***with 10 pull ups in deep end, 10 dips in shallow***
10 x 100 (1:30)
2 x 375 ***
10 x 100
2 x 375 ***
15 x 100
2 x 375 ***
10 x 100
2 x 375 ***
10 x 100
2 x 375
550 cool down
= 10,550 SCY

day2

2 x 550
25 kick on back <14 nbsp="" pull="" ups="">
20 x 100 (1:30) <13 pull="" ups="">
25 kick on back <14 dips="">
2 x 550 <13 dips="">
15 x 100 <12 dips="">
2 x 550 <11 dips="">
25 kick <12 pull-ups="">
20 x 100 <11 pull-ups="">
25 kick
2 x 550
= 10,000 SCY/20,500

day3 Happy birthday Meghan... 27

1000 <25 225="" drill="" swim="">
14 x 50 (2 on :45, 3 on :50)                                  
10 x 100 (1:30)
800 <25 drill="" swim="">
10 x 100
600 <25 125="" drill="" nbsp="" swim="">
15 x 100
400 <25 drill="" nbsp="" swim="">
10 x 100
200 < 25 drill / swim>
10 x 100
13 x 50 **
c/d 150
= 10,000 SCY/ 30,500

day4

warm up 300
20 x 50 (:45)
5 x 25 drill
15 x 50
5 x 25
20 x 50
cool down 300
= 3600 SCY/ 34,150

day5 Happy Birthday Janet... 55

800     10 x 100 (1:30)
700     8 x 100                                    
600     12 x 100
500     7 x 100
400     14 x 100
300     4 x 100
200

= 9,000 SCY/ 43,150

day6

easy 1400 with drill, ready for the final day
= 44,450 SCY

day7
300  <***25 drill/ 50 free>
10 x 100 (1:30)
250 (3:45)
300 ***
9 x 100
50 (:45) / 200 (3:00)
300 ***
8 x 100
2 x 50 / 150 (2:15)
300 ***
7 x 100
3 x 50 / 100 (1:30)
300 ***
6 x 100
4 x 50 (:45)
300 ***
5 x 100
3 x 50 / 100
300 ***
4 x 100
2 x 50 / 150
300 ***
3 x 100
50 / 200
300 ***
2 x 100
250
300 ***
1 x 100
300 ***
+ one push off (= the extra 5 yards)

= 11,005 SCY /

= 55555 Total SCY for the week