Tuesday, December 30, 2008

EC & JD - written for scy

600 or 400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
200 easy choice skulling
1:00 rest
16 x 50
2- drill/swim by 25's @ 1:00
2- swim/kick by 25's @ :50
4 x 75 @ 1:15 - 50 ra2 la2 freestyle drill, 25 fly kick on side
4 x 75 @ 1:15 - 50 2 breast/2 fly drill, 25 breast kick on back
1:00 rest
2 x 200 swim negative split free @ 2:40
4 x 75 swim free @ :55
3 x 150 swim negative split free @ 1:50
4 x 75 swim free @ :55
4 x 100 swim free @ 1:05
1:00 rest - get HR immediately & OML
4 x 100 swim negative split free @ 1:15
4 x 75 swim free @ :55
3 x 150 swim negative split free @ 1:45
4 x 75 swim free @ :55
3 x 200 swim negative split free @ 2:15 - desc 1-3 to what you can
1:00 rest - get HR immediately & OML
With fins, finish up with:
9 x 75 swim @ 1:30 desc 1-3 to all out super FAST
200 easy loosen = 7750 (JD) & 7500 (EC). Do an excellent job on your HW tonight & stretch well. Have a great day!