Sunday, December 21, 2008

EC & JD

600/400 swim freestyle
400 reverse IM drill - each 100 is drill/drill/kick choice/kick fly on side by 25's
200 easy choice skulling
1:00 rest
18 x 75 as follows:
1-4: 50 fist free br 3 OR 4/2, 25 choice drill NO FREE @ 1:15
5-6: swim free @ 1:00
7-10: 50 breast pull w/free kick, 25 swim breaststroke @ 1:15
11-12: swim free @ :55
13-16: 50 drill/swim choice by 25's NO FREE, 25 swim breaststroke @ 1:15
17-18: swim free @ :50
:30 rest
4 x 200 negative split free swim @ 2:30
1:00 rest - get HR immediately & OML
6 sets of:
1 x 200 kick negative split @ 3:15
6 x 25**
3 x 50 swim free @ :35
**- odd sets, 25's are @ :40- kick FAST/LUNGBUSTER by 25's
even sets. 25's are @ :35- kick FAST/swim FAST by 25's
:30 rest between sets.
After last set, get HR immediately & OML
Finish up with...
2 minutes FAST vertical kicking:
:20 fly, :15 breast, :15 free - then :10 rest
2 x 50 kick FAST @ :50
2 minutes FAST vertical kicking:
:15 fly, :20 breast, :15 free - then :10 rest
2 x 50 kick FAST @ :45
2 minutes FAST vertical kicking:
:15 fly, :15 breast, :20 free - then :10 rest
2 x 50 kick FAST @ :40
200 easy loosen = 6450 scy (EC) & 6650 scy (JD). Stretch tonight, drink lots of water and get excited for the next 10 days of workout. Be sure to go over the FOXJET entry with me and the holiday schedule before you go. Have a great day!